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That is to stretch the left side muscle you have to use the right hand. Repeat the same process on the left side muscles. The important thing here is you need to keep this stretched position for a minimum of 1 minute and then release it slowly. Pull it till you will feel a stretch on the right side neck muscles. To stretch the muscles on the right side neck, take your left hand and place it on the upper side of your head and then pull it towards the left side. One by one we have to stretch left side neck muscles and then right side neck muscles. So you have to stretch the muscles on the sides of your neck. Next exercise is stretching exercise of the neck muscle. But, I usually prefer using an infrared lamp. After 10 minutes simply apply heat treatment over it, you may choose any of the ways that suit you like infrared lamp, an electric heating pad, or hot water bottle. For this I usually suggest following simple at home steps.įirst, apply any good pain balm around the neck and upper back area and leave it for 10 minutes so that body can absorb it. Maintaining the muscle tone and strength around the neck.īut, if you have acute pain, then you should first reduce the acuteness and then proceed with this exercises.
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The purpose of the exercises is to increase the cervical range of motion by reducing stiffness. This was all about pre-exercise rule, now without delay let us jump to the actual exercises.
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the starting position of the exercises the posture of the exercises you can sit and perform at or you can stand or you can take yoga position for starting the exercises.but I would suggest you to perform exercises twice daily in the morning and in the evening.you have to perform the exercises in the morning and in the evening.So before we proceed let us have look at the exercise rules that I also recommend you to follow. In my clinic I advice my patient a set of rule they should follow for a better result. You have to follow a set of good exercises and have to perform regularly. Regular exercises has seen to significantly reduce the pain and other symptoms.