Neck pain is a common problem that can be caused by a number of things, including poor posture, stress, and injury. If you are experiencing neck pain, physio exercises may be able to help. In this article, we will discuss some simple physio exercises that can help relieve neck pain. These exercises are easy to do and can be done at home with minimal equipment.
- The neck roll: start by sitting or standing with a straight spine. Gently drop your chin to your chest, then slowly roll your neck all the way to one side, and then back to the center before rolling to the other side. Repeat this motion 10 times for 1 set, and do 2-3 sets per day.
- Shoulder blade squeezes: sit or stand with a straight spine, and squeeze your shoulder blades together as if you were trying to touch them in the middle of your back. Hold for 5 seconds before releasing, and repeat 10 times for 1 set. Do 2-3 sets per day.
3 Of course, these exercises should not replace proper medical treatment or advice from a physio or other healthcare professional. If neck pain persists, it is important to seek medical help and guidance on proper neck pain physio Coogee.
- Neck stretches: Sitting or standing with a straight spine, drop your ear towards one shoulder, using your hand to apply pressure for added stretch gently. Hold for 10 seconds before switching sides and repeating. Do 2-3 sets per day.
- Neck rotations: Sitting or standing with a straight spine, slowly turn your head to one side, hold for 5 seconds, and then turn to the other side. Repeat 10 times for 1 set and do 2-3 sets per day.
- Chin tucks: Sitting or standing with a straight spine, gently tuck your chin towards your neck as if you are trying to make a double chin. Hold for 5 seconds before releasing and repeating 10 times for 1 set. Do 2-3 sets per day.
7 Remember to always move within a comfortable range of motion and listen to your body — never push through pain during neck exercises or stretches. If neck pain persists or worsens, seek medical advice from a physiotherapist in Coogee.
8 Physiotherapy can also help neck pain by addressing any underlying issues, such as poor posture or muscle imbalances. A physiotherapist can create a personalized treatment plan and provide hands-on therapy to reduce neck pain and improve neck mobility.
9 Don’t let neck pain hold you back — incorporate these simple exercises into your daily routine and consult with a physiotherapist for specialized care. Keep moving towards a happier, healthier neck.
It is also important to pay attention to posture throughout the day and make sure you are not straining your neck muscles by hunching or constantly looking down at a phone or computer screen. By incorporating these physio exercises into daily routine, neck pain can be effectively managed and relieved.
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