Those who suffer from neck pain know how unbearable and uncomfortable it can be. Sometimes the pain goes away on its own within a few days. Still, if it persists and does not respond to home remedy techniques, then you must consult Daniel Jacobazzi, a renowned physical therapist who can cure pain completely with exercises and some other physical techniques.
Exercise is a sure remedy to a stiff neck and pain. Before you start exercising, it is better to consult your doctor, who would generally recommend talking to a physical therapist for proper guidance and the right result. Allowing too much time for the pain to subside on its own can only aggravate the problem because the stiffness worsens with time. The physical therapist will examine you to ascertain the condition, and only if the pain is not too severe will recommend starting exercise immediately. Never exercise if the pain is too much, as it can cause more harm.
Neck exercises for you
Here are some simple exercises that you can practice to seek relief from neck pain.
- Neck tilt – You can practice this exercise at any time by sitting erect and tilting your face down so that your chin touches the chest. Hold it at that position for 5 seconds and go back to normal. Repeat the exercise 5 times.
- Sideways neck tilt – This time, sit upright and look at the front. Tilt your head towards one shoulder with the ear touching the shoulder. Hold your head in this position for 5 seconds and go back to the starting position. Repeat the same by titling your head on the other shoulder. Do the exercise 5 times for each side.
- Neck stretch – Stand straight and stretch your throat so that the chin protrudes forward and hold it in that position for 5 seconds. From the same starting position, push the chin backward and hold it there for 5 seconds before returning to the normal position. Repeat the forward and backward stretch 5 times each.
- Neck turn – Look straight in front of you, and while keeping your chin at the same level, turn your head to one side. Do it for 5 seconds on each side and repeat it 5 times.
Tenure of exercise
You should continue the exercises for 6-8 weeks because recovery takes time. Usually, you should feel better within 1-2 weeks, and be able to so many of the things that seemed difficult earlier. Usually, your full recovery takes about 4-6 weeks but continue with the exercises for the remaining time. Continuing the exercise is vital to prevent the recurrence of pain.
Just as exercises can drive away from the pain, it also helps to prevent pain, which is even more important to stay healthy. The physical therapist can recommend some preventive exercises like rotations, shoulder circles, head lifts, and resistance exercises that you must practice daily to stay away from neck pain.
Under the guidance of a physical therapist, you can practice some exercises that strengthen the abdomen, buttocks, and back, which can help in preventing neck pain.