Keeping Yourself Pain-Free: Simple Exercises for Neck and Spine Health
Good neck and spine health are essential components of overall wellbeing. Without a healthy neck and spine, pain, discomfort, injury risk, and restricted mobility can result. Fortunately, there are simple exercises recommended by physiotherapy singapore that you can do to keep your neck and spine in tip-top shape without needing neck pain treatment singapore. Read on for more information about how you can start incorporating these exercises into your routine today.
Exercises to improve neck and spine health
Cervical Retractions: This exercise is great for stretching out the muscles of your neck. To do this, sit or stand with your back straight and your shoulders relaxed. Then, slowly tuck your chin towards your chest and draw your head back until you feel a gentle pull in your neck muscles. Hold for five seconds, then slowly return your head to the starting position and repeat 10 times.
Neck Rotations: This exercise strengthens the muscles of your neck while increasing mobility and flexibility. To do this, start by sitting or standing with good posture and your shoulders relaxed. Then, turn your head to one side as far as you can without straining, hold for five seconds, and slowly return your head to the starting position. Repeat this in the other direction 10 times.
Shoulder Blade Squeezes: This exercise helps loosen up tight muscles in your neck and shoulders while improving posture. To do it, stand with your feet hip-width apart and your arms at your sides. Then, draw your shoulder blades together as if you’re trying to make them touch. Hold for five seconds, then relax and repeat 10 times.
Cat/Cow Pose: This pose is great for stretching out the muscles of your neck and spine while improving posture. To do it, get into a tabletop position on your hands and knees. As you inhale, arch your back, drawing your chin towards your chest. Then as you exhale, round your back while tucking in your chin. Repeat this 10 times.
Upper Back Rolls: This exercise helps to stretch out the muscles of your upper back and neck while improving posture. To do it, sit on the floor with your legs outstretched in front of you. Then, tilt your head back and draw circles in the air with your nose. Do 10 circles in each direction.
By incorporating these simple exercises into your daily routine, you can help keep your neck and spine healthy, strong, and pain-free.
If you experience any pain or discomfort while doing these exercises, stop immediately and consult your doctor or physical therapist. With a healthy neck and spine, you can maintain proper body alignment, reduce injury risk, and improve mobility – so get started today!