Exercises for Postural Neck Pain Relief

https://youtu.be/7pm6EQjIpz0    -click the link to watch the video of Exercise

Postural neck pain is a common condition that arises due to poor neck and upper body posture. It can be caused by various factors, such as spending long hours in front of a computer, slouching, carrying heavy bags, or other activities that put strain on the neck and upper back. Isometric neck exercises can play a significant role in managing and preventing postural neck pain. Here's how they can help:

 Strengthening Neck Muscles: -

                                                  Isometric exercises target specific neck muscles, which can become weak and fatigued when your posture is poor. Strengthening these muscles can help support your neck and head in a more upright position, reducing the stress on your neck.

 Improving Posture: -

                                                  Isometric neck exercises encourage you to maintain a neutral neck position and proper head alignment. Over time, this can help you become more aware of your posture and make it easier to maintain a healthy neck and upper back position throughout the day.

 Pain Relief: -

                                                  Isometric neck exercises can help alleviate neck pain by promoting blood flow to the affected muscles and reducing muscle tension. When done correctly and regularly, they can relieve discomfort associated with postural issues.

                                                                 

Isometric neck exercises are physical activities that involve contracting the muscles in your neck without actually moving your head or neck through a range of motion. These exercises can help improve neck strength, stability, and posture. They are often used for rehabilitation or as a preventive measure against neck pain and discomfort.

 

Here are a few isometric neck exercises you can try:

 Neck Extension Isometrics:

Sit or stand with your back straight. Place your hands on the back of your head. Push your forehead against your hands while keeping your head still. Hold the contraction for 5-10 seconds. Relax and repeat 10 times.

Neck Flexion Isometrics:

Sit or stand with your back straight. Place your hands on  your forehead. Push your head against your hands while keeping your head still. Hold the contraction for 5-10 seconds. Relax and repeat 10 times.

Lateral Neck Isometrics (Left and Right):

Sit or stand with your back straight. Place your hand on the side of your head, near your ear. Push your head against your hand without allowing your head to move. Hold the contraction for 5-10 seconds. Relax and repeat 10 times. Repeat on the opposite side also.

Neck Rotation Isometrics (Left and Right):

Sit or stand with your back straight. Place your hand on your chin. Try to rotate your head to one side while resisting with your hand. Hold the contraction for 5-10 seconds. Relax and repeat 10 times. Repeat on the opposite side.

                                                                      Remember to perform these exercises with proper form and control. Start with a light amount of resistance and gradually increase it as you become more comfortable with the movements. If you have any neck pain or underlying medical conditions, it's essential to consult with a physiotherapist before starting any new exercise program. They can provide guidance on the most appropriate exercises for your specific needs and ensure your safety.

https://youtu.be/7pm6EQjIpz0?si=xiS17uoPjT6irPxd