Neck pain is a common issue caused by poor posture, stress, muscle strain, or cervical spondylosis. Regular physiotherapy exercises at home can help reduce pain, improve flexibility, and strengthen neck muscles.

✅ Top Home Exercises for Neck Pain Relief

✔ 1. Chin Tucks

📍 Sit or stand with your back straight.
📍 Gently tuck your chin toward your chest.
📍 Hold for 5 seconds and relax.
🔄 Repeat 10 times to improve posture and neck alignment.

✔ 2. Side-to-Side Neck Stretch

📍 Slowly tilt your head toward your shoulder until you feel a stretch.
📍 Hold for 10-15 seconds, then switch sides.
🔄 Repeat 5 times per side for better flexibility.

✔ 3. Neck Rotation

📍 Turn your head slowly to one side until you feel a stretch.
📍 Hold for 5-10 seconds, then turn to the other side.
🔄 Repeat 5 times per side to improve mobility.

✔ 4. Shoulder Blade Squeeze

📍 Sit upright and squeeze your shoulder blades together.
📍 Hold for 5 seconds, then release.
🔄 Repeat 10 times to strengthen upper back muscles.

✔ 5. Upper Trapezius Stretch

📍 Gently pull your head to one side with your hand.
📍 Hold for 15 seconds, then switch sides.
🔄 Repeat 3 times per side to release tension.

📍 Get Personalized Physiotherapy at Home in Nagpur

Need expert guidance for neck pain? Home physiotherapy sessions ensure proper exercise techniques, pain relief, and long-term recovery!

📞 Call Now: 9209894949
📧 Email: physiook44@gmail.com

💙 Relieve neck pain & regain mobility with expert physiotherapists in Nagpur! 💆‍♀️🔥