Neck Pain

Exercises to Do:

Isometric exercise:
They help to strengthen the neck muscles. In isometric exercise, there is very little or no joint movement. In these exercises, the hand provides resistance. It is important to begin these exercises in an erect position. So, sit up straight and slightly tuck your chin before beginning.

Neck extension:
Place your palms at the base of the head and apply light forward pressure. Meet the resistance with your head and neck.

Side bending :
Sit erect with your head in a neutral position; place your palms above/around the ear. Apply light pressure with the hand and meet the resistance with the head.

Neck flexion:
Place the index and middle fingers of both your hands in between your eyes, and apply light backward pressure, meet the resistance with your head and neck.

Flexibility exercise:
These exercises help to relieve spasm and improve neck mobility. Neck flexion : Sit erect; bend your head forward, try to touch your chin on your chest. Hold for 5 seconds. Repeat 8-10 times.

Neck extension:
Take your head back so that your chin is pointing upwards. Repeat 8-10 times.

Neck rotation
Sit erect; then first turn your head slowly to the right. Move it back to the forward position. Relax. Then move it to the left. Repeat 8-10 times.

Neck side bend:
Sit erect; tilt your head so that your right ear moves toward your right shoulder. Then tilt your head so your left ear moves toward your left shoulder. Make sure you do not rotate your head while tilting or raise your shoulder toward your head. Repeat this exercise 8-10 times in each direction.


  1. Avoid lifting heavy weights.
  2. Get firm mattress
  3. Avoid wrong postures