Effective Exercises for Soothing Neck Pain.
Spondylitis, also known as neck pain, is a common condition that affects many people. This condition occurs when the vertebrae in the neck become inflamed or swollen, leading to pain, stiffness, and limited mobility. Fortunately, there are several exercises that can help alleviate the discomfort associated with spondylitis. Here are some of the best exercises for relieving spondylitis and neck pain.
Neck stretches: Neck stretches are an excellent way to alleviate neck pain caused by spondylitis. Start by standing up straight and tilting your head to the right, hold for 10 seconds and repeat the same for the left. Then, move your head up and down, looking up towards the ceiling and then down towards the floor. Hold each position for 10 seconds.
Shoulder shrugs: Shoulder shrugs are an effective exercise for releasing tension in the neck and shoulders. Start by standing with your feet shoulder-width apart. Slowly lift your shoulders up towards your ears and hold for a few seconds before relaxing them back down. Repeat this exercise 10 times.
Seated twist: Seated twist is an excellent exercise for relieving tension in the neck and upper back. Start by sitting on a chair with your feet flat on the floor. Place your right hand on your left knee and twist your upper body to the left. Hold for 10 seconds before returning to the starting position. Repeat the same for the other side.
Chin tucks: Chin tucks are an effective exercise for strengthening the neck muscles and improving posture. Start by sitting or standing up straight with your shoulders back. Slowly move your head back and tuck your chin towards your chest. Hold for a few seconds before returning to the starting position. Repeat this exercise 10 times.
Neck rotations: Neck rotations are an effective exercise for improving mobility in the neck and reducing stiffness. Start by standing up straight with your shoulders back. Slowly turn your head to the right and hold for a few seconds before returning to the starting position. Repeat the same for the left.
Wall angels: Wall angels are an effective exercise for strengthening the upper back and improving posture. Start by standing with your back against a wall and your feet shoulder-width apart. Place your arms against the wall with your elbows bent at a 90-degree angle. Slowly move your arms up and down while keeping your elbows against the wall. Repeat this exercise 10 times.
Shoulder blade squeeze: Shoulder blade squeeze is an effective exercise for strengthening the upper back and improving posture. Start by sitting or standing up straight with your shoulders back. Slowly squeeze your shoulder blades together and hold for a few seconds before releasing. Repeat this exercise 10 times.
Cat-cow stretch: Cat-cow stretch is an effective exercise for relieving tension in the neck and improving mobility in the spine. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Slowly arch your back and tuck your chin towards your chest (cat pose) before reversing the movement and lifting your head and tailbone towards the ceiling (cow pose). Repeat this exercise 10 times.
Spondylitis or neck pain can be debilitating, but it doesn't have to be. These eight exercises are effective for relieving tension, reducing stiffness, and improving mobility in the neck and upper back. Incorporate these exercises into your daily routine to alleviate your spondylitis or neck pain and improve your overall quality of life.