{"id":210,"date":"2018-09-30T18:09:48","date_gmt":"2018-09-30T17:09:48","guid":{"rendered":"http:\/\/thepainfreephysio.com\/?p=210"},"modified":"2019-05-28T17:21:46","modified_gmt":"2019-05-28T16:21:46","slug":"physiotherapy-exercises-neck-shoulder-pain","status":"publish","type":"post","link":"https:\/\/thepainfreephysio.com\/index.php\/2018\/09\/30\/physiotherapy-exercises-neck-shoulder-pain\/","title":{"rendered":"Physiotherapy Exercises Neck & Shoulder pain"},"content":{"rendered":"\t\t
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\u00a0<\/p>

There are numerous causes of common neck pain<\/p>

the number one cause of neck and shoulder pain is the poor lifestyle habits which lead to weak neck muscles and pain.<\/p>

\u00a0<\/p>

\u00a0<\/span><\/span>There could also be other cause of your neck pain<\/span><\/p>

that includes<\/p>

  • Abnormalities in the bone or joints<\/li>
  • Trauma<\/li>
  • Cervical spondylosis<\/li>
  • Fibromyalgia<\/li>
  • Osteoarthritis<\/li>
  • Poor posture<\/li>
  • Degenerative diseases<\/li>
  • Tumours<\/li>
  • Muscle strain<\/li><\/ul>

    80% of the neck issues can be easily be prevented by performing simple exercises for just 5-10 mins daily<\/p>

    A weak neck could lead much serious neck issues like degenerative and neurological radiating neck pain<\/p>

    These are some of the exercises that you could perform in your home that might prevent neck issues<\/p>

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    <\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\"Neck\t\t\t\t\t\t\t\t\t\t\t
    Ice application for Neck pain<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\"Neck\t\t\t\t\t\t\t\t\t\t\t
    Neck rotaation 5-10 times<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Neck side 5-10 times<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Hold 10 sec twice<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Bend your neck forward, place both hands over your head, as shown above, do not force your head down, just place your hand<\/p>

    maintain a good stretch, do not overstretch, maintain for 10 sec, repeat 2-3 times.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    I-Y-T exercise<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    I Y T exercise is beneficial in strengthening neck and upper back muscles.lie down in bed, point your both thumb upwards, slowly raise your both arms up and maintain it for 5 seconds repeat for 5 times<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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    \n\t\t\t\t\t\t\t\t\t\t\"Neck\t\t\t\t\t\t\t\t\t\t\t
    Neck pain very common problem<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Neck fordward back 5-10 times <\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Hold 10 sec twice<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Bend your neck forward slowly and back<\/span><\/p>

    repeat it for 10 repetitions<\/p>

    do not force it beyond the point of pain<\/p>

    Bend your neck sideways, place your opposite hand over your head, as shown above, do not force your head down, just place your hand<\/span><\/p>

    maintain a good stretch, do not overstretch, maintain for 10 sec, repeat the other side.2-3 times.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    \n\t\t\t\t\t\t\t\t\t\t\"Cat\t\t\t\t\t\t\t\t\t\t\t
    Cat and Camel exercise<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Cat and Camel exercise is a very easy and effective exercise in bringing neck and back pain down. hold each position for 5 sec repeat 5-10 times.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    Performing the exercise incorrectly in poor technique may cause more harm than good, Consult your physiotherapist before beginning any exercise program.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Physiotherapy professional care for neck includes manual release of neck muscles, Ultrasound therapy, Dry needling which is practiced in The Painfree Physio & Sports Rehab, Trivandrum<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    \n\t\t\t\t\t\t\t\t\t\t\"Manual\t\t\t\t\t\t\t\t\t\t\t
    Manual therapy<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    TENS therapy<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    Dry needling<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    For appointments call 9400012548, The Painfree Physio & Sports Rehab, Trivandrum<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    \u00a0There are numerous causes of common neck painthe number one cause of neck and shoulder pain is the poor lifestyle habits which lead to weak neck muscles and pain.\u00a0\u00a0There could also be other cause of your neck painthat includesAbnormalities in the bone or jointsTraumaCervical spondylosisFibromyalgiaOsteoarthritisPoor postureDegenerative diseasesTumoursMuscle strain80% of the neck issues can be easily […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-210","post","type-post","status-publish","format-standard","hentry","category-physiotherapy"],"_links":{"self":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts\/210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/comments?post=210"}],"version-history":[{"count":0,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/posts\/210\/revisions"}],"wp:attachment":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/media?parent=210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/categories?post=210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/tags?post=210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}