Prevention is better than cure

Hey guys,

Are you suffering from Neck Pain? Do you always feel heaviness, tightness, while or after working. Do you move in proper manner while working? DO you sit with proper posture while working?

Hushhhh...

So many questions... But very important to take your care.

             There are many medicine or other techniques available in market to treat your neck pain, but today i am going to tell you how to prevent neck pain. Because "Prevention is always better than cure"

             There is drastic increase in the number of incidence of neck pain in your community because of faulty posture while working in front of computers,laptops, using mobiles, reading, studying & other reasons. Now this is the time you take care of your body & prevent from further complications.

There are three basic exercise which can reduce your incidence of neck pain.

1. General Exercises

2. Stretching Exercises

3. Strengthening Exercises

Lets talk about General Exercises

          1. Generalized Exercises.

:

o     Rotations: You should sit on a chair or couch with back support.. Move your neck to your right & take it back to the neutral position. Continue same for left side. Down & up..

o   Bending:  You should sit on a chair or couch with back support. Bend your neck to your right side similarly continues doing it for your left side.

o    Do not stretch or hold the position

     Performing these exercises every after 2-4 hrs in a day, 10 repetitions each while working, studying, reading books or watching TV will help you reduce incidence of neck pain.

       2. Stretching Exercises.

       In this you need to perform some specific exercises for your neck muscles.

o       Side stretch. Sit with back support or stand. Monitor yourself in front of the Mirror. Bend your neck to one side. When you feel you cannot bend it further apply gentle pressure from the other side. Hold the stretch for 5-10 secs. And release. Do not overstretch it, you may cause muscle pain. Same for the other side

o     Oblique Stretch. Sit with back support or stand. Monitor yourself in front of the Mirror. Bend your neck to one side obliquely. When you feel you cannot bend it further apply gentle pressure from   the other side. Hold the stretch for 5-10 secs. And release. Do not overstretch it, you may cause muscle pain. Same for the  other side 

      Performing these stretching exercises every 1-2 hrs while working, studying can reduce up to to 80% of your incidence of neck pain

     Today i discussed 2 exercises out of 3 which can definitely reduce your neck pain. In my next blog i will write about Strengthening exercises. Till that time continue doing Same exercises. 

     Stay healthy & Good bye

    Regards 

  Dr. Omkar P Padhye (PT)

    MpTh-Mss, D.hypn. MS-OTPT, MIAP

    Former Physiotherapist Breach Candy Hospital Mumbai

    Owner & Founder at "PhysioFeel" Physiotherapy clinic & YouTube channel

   Contact :+919987134887

    Note: All the exercises explained in this blog are generalized. Do not perform them incorrectly. Also if you are suffering from neck pain or discomfort visit your nearest physiotherapist, get your symptoms diagnosed & take correct treatment. Others who have no symptoms such as neck pain, feel free to follow  the exercises mentioned in this blog.