Our Visit Location: Gurgaon | Mumbai | Bengaluru
Orthosport Clinic:

La Midas, Main Nathupur Rd,
Sector 24, Gurugram 122002

Jul 20, 2022

Neck Pain Exercises

The kind of lifestyle that we lead these days causes neck pain in most of us. To cure this neck pain, many people wear a collar or take painkiller medications. Dr. Manu Bora is an orthopedic surgeon and an ACL tear and sports injury specialist. He believes that any kind of pain can be cured with the help of the right exercise.

He has suggested an entire list of the best exercises that will help you relieve neck pain. These are neck range of motion exercises that are extremely simple and can be carried out at home without the need for any equipment

  1. Neck and Trapezius stretching:
  • Direct the chin downwards to the chest sideways and hold for 10 seconds
  • Again, direct the chin towards the ceiling sideways and hold the stretch for 10 seconds
  1. Neck Isometric Exercises:
  • Push the neck back and resist the motion with the help of your hands.
  • Try to push the neck forward but resist the motion by applying hand pressure against your forehead.
  • Do the same on the left and right side by applying pressure in the opposite direction with your hand on the face from the side
  1. Chin tucks:
  • Stretch your chin forward and tuck your chin in towards your neck.
  • Hold the position for 10 seconds
  • Repeat the exercise for 3 sets of 10 reps each
  1. Scapular squeezes
  • Push your arms back and inwards towards your spine to squeeze your shoulder blades together.
  • Hold the position for 10 seconds
  • Do 3 sets of and in each set, you can perform 10 to 15 reps of each

These exercises, if done on a regular basis, will help you strengthen your neck muscles and also reduce neck pains. These exercises are demonstrated by Manu Bora by the means of videos on his YouTube channel as well. You can also refer to those videos to get a graphic tutorial on how to perform the exercises.

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