You will get relief from neck painImage Credit source: Getty Images

Whether scrolling on mobile for hours or sitting in front of a laptop, it has become common to have a bent neck. For this reason, neck pain and cervical problems are also being seen in many people. Not only this, wrong pillow, stress, lack of sleep are also common causes of neck pain. All these together put constant pressure on our neck i.e. the cervical region. outcome? On waking up in the morning, there is stiffness, pain spreading to the shoulders, headache, dizziness, and sometimes even tingling in the hands.

Most people apply painkillers or sprays when they have pain, but real relief comes when the neck muscles are properly stretched and strengthened. The good thing is that there is no need to go to the gym for hours, just 10 minutes of proper exercise every day can provide a lot of relief from cervical pain. Let us know about them.

10 minute cervical relief exercises

Neck Bend (1 minute)

If you have pain in your neck, then first of all you have to do neck bend exercise. To do this, slowly tilt the chin towards the chest. Hold for 5 seconds and then move the head backwards (as far as you can comfortably). Wait like this again for 5 seconds. You have to do this for 1 minute. This reduces neck stiffness and is also helpful in balancing the stress caused by working by bending forward.

Side Neck Bend (1 minute)

After this you have to do side neck bend exercise. To do this, tilt the head to the right, ear towards the shoulder. Keep in mind that the shoulders should not be raised during this period. Remain in this position for 5 seconds. Now repeat on the left side. This removes the strain of the side muscles.

Neck Rotation (2 minutes)

Now it is the turn of neck rotation, to do this, place the chin towards the chest and rotate it half a circle towards the right side. Then back, then to the left, and back down. However, you have to do this very slowly. 5 rounds of neck rotation are to be done clockwise, 5 anti-clockwise. This reduces stiffness in the neck joints and improves blood circulation.

Shoulder Shrug (1 minute)

To do shoulder shrug, raise both shoulders towards the ears. Stay like this for 3 seconds. Now leave the shoulder loose. You have to do this for 1 minute. It is very helpful in providing relief from neck and shoulder pain.

Shoulder Roll (2 minutes)

To do shoulder roll exercise, rotate the shoulders from front to top, then back and down. You have to do this process 10 times from front to back and 10 times from back to front. Releases frozen shoulders due to long sitting in office, reduces pressure on cervical.

Chin Tuck Exercise (2 minutes)

This exercise is very effective. To do this, sit straight and pull the chin backwards (as if making a double chin). Do not bend the head down, just slide it back. Stay in this position for 5 seconds and then become normal. This is considered to be the most effective exercise to improve the position of the cervical spine.

Keep these things in mind

It is important to keep some things in mind during and after exercising. For example, to do exercise, sit on a chair or on the ground with a straight back. Keep your shoulders loose, not raised. If there is severe pain, dizziness or pain like pinched nerve, consult a doctor. At the same time, after exercise, you can apply a light warm compress on the neck. Do not sit in the same position for a long time. Move neck and shoulders every 3040 minutes.