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The Most Effective Exercise That Relieve Neck Pain : ;

Image result for neck pain exercise                                                                     NECK PAIN is a very common problems associate with muscles.The neck muscles are under constant strain especially in desk jobs where people need to sit in the same position for long hours focusing on computer screen.The other cause for neck pain could be a lousy posture,where the spine gets bent.This puts strain on the neck muscles.When studying for long hours at a stretch with inadequate back support and a bent neck is another disastrous habit.Weakened muscles of the lower back is the cause of neck pain.To avoid neck pain,it is crucial to STRENGTHEN THE LOWER BACK muscles and then target the neck muscles.Sometimes sleeping position plays a role for neck pain.If the sleeping position is wrong by a high pillow which is a dominant factor responsible for neck pain,sleeping on stomach is a killer.The ideal way of sleep is on back or on one side of the body.
                   EXERCISES WHICH HELPS TO GET RID OF THE NECK PAIN :-
SHOULDER BLADE CONTRACTION :- These are tissues which contract and relax based on the activity of the body.It allows to ease the pain of the blades by involving the blades in active exercises.It will help to improve the flexibility of the shoulder.
MANUAL CERVICAL TRACTION :- To perform this exercise requires two people as partners.It is done to ease the pressure on the nerve  which are under constant strain.One person laying down flat,other must keep his/her hand under the neck of the person lying down and the other hand on the chin.The grip of the person giving the traction must be good.It should be repeated after every one minute.It provides instant relief from neck pain.
SHOULDER SHRUGS :- This is an exercise which involves weight training which is most commonly done in order to strengthen the upper trapezius muscles.The shrugs strengthen the already weakened muscles and prevent it from worsening.
NECK HYPER EXTENSION :- To perform it extend the neck backwards and introduce hyper extension with pressure.It helps in effective spine positioning and proper balance.
UPPER BENT OVER ROW :- Here are 3 steps, no-1,bend forward at the hips until trunk is at approximately 60 degrees flexion,while maintaining a flat back and extend arms fully.
2. Pull the shoulder blades back and together.
3. Lift the bar pulling elbows towards the ceiling,while keeping them fairly close to body.It helps in strengthening the back and thus relieves the pressure on the neck.

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