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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Here is a quick guide on relieving neck stiffness through simple exercises. If you spend long hours at a desk or suffer from tension, these exercises may help alleviate discomfort and improve flexibility.
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Begin by gently tilting your head to one side, bringing your ear towards your shoulder. Hold for 15 seconds, then switch sides. Repeat 3 times on each side.
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Slowly turn your head to the right, bringing your chin over your shoulder. Hold for 15 seconds and repeat on the left side. Perform 3 sets on each side.
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Tilt your head forward, bringing your chin towards your chest. Use your hand to apply gentle pressure for an enhanced stretch. Hold for 20 seconds, repeating 3 times.
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Roll your shoulders in a circular motion, first forward, then backward. Repeat for 30 seconds each direction to release tension in the neck and shoulders.
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Gently tilt your head backward, looking up towards the ceiling. Hold for 15 seconds, feeling the stretch in your neck. Repeat 3 times.
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Turn your head to the right, bringing your chin towards your shoulder, and then to the left. Repeat this movement for 30 seconds to improve neck mobility.
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Gently tilt your head to one side, bringing your ear towards your shoulder. Use your hand to apply gentle pressure on the opposite side. Hold for 20 seconds, repeating on both sides.
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Rotate your head to a 45-degree angle and bring your chin towards your armpit. Hold for 15 seconds on each side, repeating for 3 sets.
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Perform slow and controlled neck circles, both clockwise and counterclockwise, for 1 minute each. This helps to release tension and improve circulation.
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Sit with an upright posture, interlace your fingers behind your back, and open your chest. Tilt your head back slightly for a gentle neck stretch. Hold for 20 seconds, repeating twice.
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Incorporate these exercises into your daily routine to combat neck stiffness and enhance overall well-being. Remember to perform these movements gently and consult a healthcare professional if you experience persistent discomfort. Enjoy a more flexible and comfortable neck with these simple exercises!
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