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Suspense crime, Digital Desk : If you’ve clocked out of work with tight shoulders or a sore neck, you are in good company. Sitting for long periods of time, slouching, and staring at a screen can contribute to discomfort, stiffness, and soreness. As Dr.
Abhishek Kumar Gupta, Physiotherapy Head at Marengo Asia Hospitals in Gurugram, mentions, daily targeted stretching exercises can ease tension and mitigate long term problems. "Prolonged static postures, especially with the head forward and rounded shoulders, increases tension in the neck and upper back,” Dr. Gupta mentions.
“The muscles around the cervical spine become strained over time. This worsens blood flow and flexibility. Sleep and concentration levels can also be disrupted.
” A lot of aches and discomforts stem from poor lifestyle choices. Stretching on a regular basis can relieve tension, improve posture, and prevent chronic pain down the line. Why Stretching Works The following accomplish neck stretches: Lengthening muscles.
Relieving text neck. Improving blood flow. Realigning posture.
“Neck stretches should be viewed as a system reboot,” Dev says. “Every 1 to 2 hours of sitting, aim to get some form of stretching done. It’s completely normal to feel mild tightness during a stretch, but it is crucial that sharp pain isn’t experienced.
” 4 Easy Neck Stretches to Try 1. Neck Tilt Sit straights up with shoulders relaxed and arms placed on your knees. Carefully tilt your head to the right so that your ear approaches the shoulder without raising it.
Do this for 15-20 seconds before returning to the starting position, then repeat on the left side. To relieve the tension on the side of the neck, perform this exercise 2-3 times on each side. 2.
Chin tuck Sit up straight and face forward. Gradually draw back our chin to create a double chin. Recap: Hold a couple of seconds and relax.
Repeat this for 5-10 times. This while result in improved alignment and reduced strain at the base of the skull. 3.
Neck Rotation Maintain a straight-back, relaxed shoulder posture. Slowly rotate your head to the right, shoulder, hold for 15 to 20 seconds and gradually return to the starting position, repeat this for the left as well. To release the tension in the upper spine, perform this 2-3 times for each side.
4. Forward Neck Stretch Start comfortably seated with your hands resting on your knees and gently lower your chin to your chest. Do not forget to hold this pose for 15-20 seconds.
Repeat this exercise 2-3 times to relieve upper neck tension. Practice with Care As Dr. Gupta states: Move gently while keeping your body in tune and not over pulling.
The stretches need to be slow and deliberate ach in of set movements needs to be clear - the goal is to develop better mobility over time so successful long term results will be guaranteed. Read More: Summer Joint Care Tips for People with Arthritis or Joint Pain.
