Exercise therapy for cervical pain from a chiropractor near me
Sitting at work for long periods of time or staring at your laptop or phone at odd angles can cause cervical pain. Uncomfortable and painful, cervical pain can interfere with your daily activities and disrupt a good night’s sleep. Thankfully, there are a few exercise therapy that can help you get rid of cervical pain. The kings park chiropractic clinic chiropractor near me let you to know more！
Strengthening exercises
Adding load on your muscles progressively, making them stronger and more flexible. Exercise can help in relieving cervical pain and make the neck flexible and strong, apart from reducing stiffness.
Slowly turn your head to the left. With your left hand, apply very light tension on your chin so that your head turns slightly more. Hold for 20 seconds and return your head slowly to center. Repeat on the right side.
Tilt your head to the left and try to touch your left ear to your shoulder. With your left hand, apply light pressure on your temple. Hold for 20 seconds and repeat on the right side.
Bend your head forward and try to touch your chin to your chest. Relax the shoulders as you do this.Hold for 20 seconds and repeat.
Lie on your back with your knees bent and a pillow under your head and neck for support. Nod your head forward gently, as though you were saying “yes.” Hold the position for 10 seconds and then relax. Repeat 10 times.
Aerobic conditioning
Aerobic exercise, commonly called “cardio,” is fueled by a steady intake of oxygen and keeps the heart rate and breathing levels elevated for the duration of the workout. Aerobic exercises increase blood flow to the muscles and soft tissues of the neck and upper back, which can help loosen the muscles and increase range of motion. In addition, after about 30 or more minutes of aerobic exercise, Such as running, cycling, the body’s natural painkillers—called endorphins—are released and can help reduce cervical pain.
Yoga
Doing yoga can help your body relax and relieve the tension around the neck and shoulders. The kings park chiropractic clinic chiropractor near me suggest doing yoga 5-7 days a week.
Balasana – This is also called the Child’s Pose. It is a simple asana to stretch the neck and back gently. Use this asana as a resting pose between the other poses. Bharadvajasana – This is also called the Twist Pose. It can relieve the tension in the neck and shoulder muscles and alleviate pain.
Marjariasana – This is also known as the Cat Pose. It can help in stretching out your spine and back muscles to relieve cervical pain.
Savasana – This relaxation pose can calm the mind and body and relieve stress.
Uttana Shishosana – This pose will extend your spine and also increase blood flow to the neck and head.
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