Neck pain arises due to plenty of reasons. Be it at home or in office, but the most common neck pain and stiffness are caused by an improper sitting posture at work.
When you wake up in the morning, you might usually have a terrible neck pain, this is often caused when you have slept in an awkward posture.
At work, when you sit for long in the same position continuously without moving, your neck tends to get stiff and painful.
Also Read: How To Avoid Neck And Back Pain
In addition, those sitting right under the air conditioner vents at work are among others who frequently experience neck strain, pain and stiffness.
Neck is one of the vital body parts. Often referred to as the cervical spine, it is comprised of a network of bones, ligaments, nerves and muscles forming the main support for our head.
Any kind of a strain, inflammation and injury can possibly lead to pain and stiffness in the neck.
Also Read: Yoga Asanas For Neck Pain
It also plays an important role for the spinal cord by forming a passage for the blood vessels from the head and backwards and also for the air and food.
Today, at Boldsky, we will let you know about the quick tips to cure neck stiffness and for pain relief arising mainly because of the improper posture at work.
The best part is, these little exercises can be performed while you are still sitting and working. Take a look:
1. Retraction Of The Neck:
This can be done while you are still seated at your work place. In a seated position, retract your neck, then slowly move your head up and then again back in a comfortable position. See to it that you move your chin slowly and point it towards your ceiling. Then, return to the normal position. Repeat this for about 8-10 times.
2. Side Stretch:
As you are seated at your chair, lean your head towards your left side and ensure that your right shoulder is down. The weight of your head should allow for the stretching of your muscles. You could also use your left hand to gently pull the head down, towards the shoulder, and hold it for about 10-15 seconds. Repeat this for about 3-4 times on each side.
3. Rotational Stretch:
While in a seated position, turn your head diagonally to the right side keeping your nose over your shoulder. Get back to the normal position. Repeat the same on your left side and then get back to your normal position. Doing this for about 4-5 times in each direction will help alleviate neck pain.
4. Shoulder Stretch:
As you are seated bend your arms at a 90-degree angle. Keep your arms and your neck still, squeeze your muscles, draw your shoulder blades closer together. Hold it for about 5-6 seconds. Return to normal and then repeat it for about 10 times for best results.
If you follow the right sitting posture and follow the right kind of stretches and exercises, most of the pain will dull down or reduce. However, if the pain persists for long, it is always advisable to see a doctor at the earliest to rule out other possible pain-related ailments.