കഴുത്തുവേദനയും നീരിറക്കവും വന്നാൽ എന്ത് ചെയ്യണം...ദിവസവും കഴുത്തിന് ചെയ്യേണ്ട വ്യായാമം എന്തെല്ലാം ?

Introduction

This tutorial provides practical steps to alleviate neck pain and manage neck stiffness, common issues faced by both young adults and older individuals. It also outlines daily exercises recommended by Dr. Rajesh Kumar to promote neck health.

Step 1: Understand the Causes of Neck Pain

To effectively address neck pain, it's essential to identify its potential causes, which may include:

• Poor posture during sitting or sleeping
• Prolonged use of mobile devices or computers
• Muscle strain or overuse from repetitive activities
• Stress and tension in the neck and shoulder area

Practical Advice: Maintain awareness of your posture throughout the day and take breaks when using electronic devices to reduce strain on your neck.

Step 2: Identify Causes of Neck Stiffness

Neck stiffness can result from various factors, including:

• Sedentary lifestyle leading to weak neck muscles
• Injuries from accidents or falls
• Stress-induced tension

Practical Advice: Regularly stretching and strengthening exercises can help prevent stiffness. Incorporating movement into your daily routine is crucial.

Step 3: Perform Recommended Neck Exercises

Engaging in specific exercises can alleviate pain and improve flexibility. Here are some effective exercises to include in your daily routine:

1. Neck Tilts

   • Sit or stand with a straight back.
   • Gently tilt your head to one side, bringing your ear toward your shoulder.
   • Hold for 15-30 seconds, then switch sides.

2. Neck Rotations

   • Sit comfortably and slowly turn your head to one side.
   • Hold the position for 15-30 seconds.
   • Repeat on the other side.

3. Chin Tucks

   • Sit or stand with your back straight.
   • Pull your chin in towards your neck without tilting your head.
   • Hold for 5 seconds and repeat 10 times.

4. Shoulder Shrugs

   • Raise your shoulders towards your ears.
   • Hold for a few seconds, then relax.
   • Repeat 10-15 times.

Practical Advice: Perform these exercises daily, preferably in the morning or after prolonged periods of sitting.

Step 4: Incorporate Relaxation Techniques

Managing stress is vital for reducing neck pain. Consider these techniques:

• Deep breathing exercises
• Mindfulness meditation
• Gentle yoga

Practical Advice: Set aside a few minutes each day for relaxation practices to help ease tension in your neck and shoulders.

Conclusion

Understanding the causes of neck pain and stiffness, coupled with consistent exercise and relaxation techniques, can significantly improve neck health. Make these practices a part of your daily routine to enhance your overall well-being. If symptoms persist, consider consulting a healthcare professional for further evaluation and treatment.