Neck Pain Exercises | Office stretches for neck and shoulder pain
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- Опубликовано: 6 фев 2025
- In this video we will see top exercises to do at office desk to reduce neck and shoulder pain. Neck pain in office goers are mainly due to poor posture and ergonomics. If untreated, may lead to disc prolapse and cervical spondylosis.
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What is Postural Neck Pain?
Postural neck pain can come on after prolonged periods of poorly adopted posture. This puts stress on the surrounding structures (muscles, ligaments and fascia) supporting your head. Postural neck pain can radiate down the back and also into the arm. This can also give a pins and needles sensation if a nerve has been irritated.
What is good posture?
Good posture, as it relates to the neck, is commonly considered when the ears are positioned directly above the shoulders with the chest open and shoulders back. In this neutral position, also called normal head posture, stress on the neck is minimised because the head’s weight is naturally balanced on the cervical spine.
Stretches shown in this video is for,
1. Upper trapezius
2. Levator scapulae
3. Thoracic extension stretch
4. Posterior deltoid/ Posterior capsule
5. Pectoralis
6. Piriformis (for lower back)
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Just, I tried for 3 days. Earlier, Was suffering from neck pain. Now, no pain at all. Thanks dr.👍
Glad it helped you :)
Thank you very much Dr.. Very useful for me....Timely help....Thank GOD
Thank you doctor
Dr.very happy to se your vidio nd I did excercise.within half-an-hour I feel happy.unga vidio parthu saithavden I got confident ,nd it reduce my fear dr.god bless u dr.
Thanks a lot doctor. I feel better now.
Hi, I’m glad it helped you :)
Thank you sir i working it past 3 months alot of neck pain now ok tysm
Thank you so much sir just tried one day now no pain sir 😊☺️☺️☺️
Instant relief i have felt dr. Dnt know wat am going to pay for u for this. anyway thanks dr.
Thank you sir
Thank u doctor , I did it and I feel the difference, may god bless you.
Glad it helped you:)
very nice
Super
thank u very much.happy
Thanks alot Dr.
It’s really useful session. Absolutely correct sitting prolong time in front of the system.Can you share the video of sleeping position having neck pain
Very very useful video thank you very much sir
Thx
Please share video for trigger neck and shin splint
Good speech thank u
Simply super
Tq Dr..
Very nice.. Dr very useful vedio
Thank you so much!...It is really very helpful...
Thanks doctor.kaal peruviral mootu valiyaahaum,valaintha vaarum irunthaal tremt solla mudiuma (.veekam illai.)please doctor
Thanks sir
I feel better now really. Thanks a lot doctor
Glad it helped you :)
Thank you doctor it's good feel
Super sir very simple exercise vera leave use full this video sir.... Therikkaveduringa all exercise.... All video's I salute you for your service....
Thx :)
Hi Sir, Really thanks a lot for the useful exercises. I can feel the difference after very first time did the exercise. I would like to consult with sir for all my pains as I'm currently in Singapore and working with computer for a longer period. I can't be go through the normal life. Could you please share the details to consult with Anand sir or Tamil speaking specialist. Thanks in advance!
Thank you so much sir
Thank u so much sir the video is very useful.
Tank u so much sir
Really reduce my neck pain
Glad it helped you :)
Really good one doctor
👍bro god bless u
Thx :)
Useful one buddy
Thx :)
Hello Doctor,
Thanks for the useful video.
Enaku right side neck pain iruku. Not all time. Epovachum saayama okandhutu thirumbaila pain feel aagudhu. Two sec pain vandhutu poiduthu turn pannaila. Only in right side neck. Any suggestion doctor ?
Thanks in advance.
You can try these exercises. If no improvement, pls consult your physio. Needs proper assessment :)
நன்றி
Thanks thaliva 😊
Thx :)
Hi doctor.. I am doing exercise for neck pain and back pain with the help of your videos.. Shall I continue the exercises daily?
Very useful video... I have a mild neck pain since a week. I have few question, please clarify.
1. Due to gastric problem also, neck pain occur?
2. I'm working from home ( computer ) since 6 months, I didn't felt neck pain for 4 to 5 months, but recent days I feel worse pain.
3. I always used to sleep face down position, that might be a reason for neck pain?
4. Finally, instead of bed, can I sleep in floor for best remedy.
Plz plz plz answer those questions while you are free. Thank you so much.
Hi,
1) no
2) ergonomics play a major role in neck pain
3) there is possibility. But try to change your work posture first
4) no need
Thx
@@Anandphysiosingapore thank you so much
Super sir thank u
Thx :)
Super sir thanks for the update
Thx :)
Sir enaku entha pain um ila aana adikadi thala suthuthu na intha streches panalama sir
Sir please sciatica exercise
Long video coming very soon! In the meantime, can try my short video.
Sciatica Pain Relief in Tamil #tamilshorts #slipdisc
ruclips.net/user/shortsJiq1qTYpUMU?feature=share
Hi Doctor, I have neck shoulder and back pain coz of doing body workouts newly. Can I do these stretches to get relieved.
First of all thank you for this wonderful video. Apart from exercises Is there any diet we need to follow for boosting muscles and bones to relieve such pains?
Hi, you can check your vitamin D, if Low, can take some Vit D3. Taking type 2 collagen may help too. Thx
@@Anandphysiosingapore Thank you
Doctor na Malaysia la erukan onga hospital address solluga 🙏
Thanks for the video sir, i am not able to look up as my neck pains very worstly on right side , do i have any serious problem ? i can bend front but i cant bend back ( look upside example) , i am really worried about it can you please guide sir
Very useful. Can you please upload abdominal exercises?
Hi, follow this link ruclips.net/video/g_IRuMN7P8c/видео.html
Thank you So Much My dear brother
Thx brother :)
Two years enaku neck shoulder pain eruku sir nariya treatment pathacha but cure agala 😭 mri kuda eduthu pathache sir report normal la eruku but enaku adikadi neck pain varudhu irritate eruku sir plz enaku ena problem plz solution sollunga sir🙏
Hii sir , neck pain overa iriku sir.. Thugavey mudiyala Pillow vachu thuga mudiyala, vaikama tharaium thugamudiyala sir.. Back side hand join pain da iruku..
My husband have neck pain he always have a writing work what type problems he have pls tell remady
1 day evlo time sir indha Ella exercises um pannanum?
Doctor does this exercise cure even for patients who has already pain in neck and shoulders.
Yes, it works 👍🏻
Sir enaku neck pain irukku athnala enaku lighta giddingnesa irukku sir enna pannalam. Pls tell me.
Hi, you can try doing these stretches and neck exercises in my channel. If the giddiness persists, then need to do manual mobilisation with the physio. Thx
Enaku pain + crack sound its irritating
👍👍👍🙏
Can you please upload videos for Aged above 60. These stretches can not be done very clear and informative May God bless you
Hi, ya sure. Will keep in the list. Sure will make videos to address seniors’ problems. Thx
I have neck and shoulder stiffness due to prolonged sitting and writing posture . While trying these stretches do we have to put aside the work to get results or is it ok to continue . If so how long do we have to postpone.
Hi, you can do these exercises in between your work schedule. Try three times a day. Also try to take short breaks in between every 2 hrs. Thx
@@Anandphysiosingapore thank you sir. 👍
Hello sir,I have one doubt about Singapore employees, shall I ask you sir....I am also Radiologic technologist at Tamil Nadu Govt
Sir yanaku disc prblm one year neck pain iruku. Itha solve panna mudiyuma
Hi, yes of course. Do the neck exercises regularly. Thx
🙏🏼 Doctor
My 27 year old daughter had
Neck and shoulder pain. And when she move her neck left and right hearing sound like cracking.
Any problem doctor???
Please Answer my question doc.
Thank you🙏🏼
Hi, the cracking sound is because of so many reasons. It’s better to start some flexibility exercises for the neck and upper back. Follow the exercises in this video. Thx
@@Anandphysiosingapore Thank you very much doctor 🙏🏼
Cal me I'm from india.i can help u @9597981239
Sir past 3 years I'm suffering from severe neck pain with terrible headpain..can I do this excercise?
Hi, yes you can do these stretches. You can also these exercises
ruclips.net/video/uhWe0Z2Kzfk/видео.html
@@Anandphysiosingapore Thankyou so much for the remedy sir.. really means a lot me.. God bless u... 🙏🙏🙏🙏
Sir one day ku yevlo neram pannanum how many times sir pannanum
Hi, you can do these stretches 3 times a day. 2-3 repetitions would be better. Thx
Sir enaku neck right side valikuthu intha exercise panalama
Ya can 👍🏻
Hiii sir enaku neck back side sound ketukitu irunchu ipo athu konjam kami agiruchu turn panum pothu sound kekum ipo lightatha iruku but neck back head la ipo thudikuthu ethukunu therila solution plz
Hi, it can be of many reasons. Need to do proper assessment to diagnose. Thx
@@Anandphysiosingapore thanks for reply not a big problem sir ithuku ethum excercise iruka plz tell me
@@Anandphysiosingapore Sir enaku neck right side valikuthu intha exercise panalama
Sir, ennaku left neck semma pain aa irukku sir and when I am walking fast nerambu thudikkurathu therithu ,and left side neck pain irunthuthuna left side head valikithu sir, please sir ippa enna pannanum nu sollunga sir 😭😭😭😩🙏🙏please sir
Boss follow up this video n see any changes mean just keep doing.
Thanks bro , hospital pona 165 dollers
Sir ennaku neck swelling aha eruku oru 6 month ...naa doctor poi kattitan ana endha improvement illa... enna prblm nu solla mudiyum ma...
Hi, if the swelling persists, then have to do scan to diagnose properly.
Anand Physio Singapore thank u
Sir i am 60. Age.i have rhumatic arthaties.neck pain athikama iruku. Sir
Hi Sir.. If I’m cooking for a long time I will get the neck pain.. Will these exercises cure my neck pain? How long I have to do these exercises to get relief from the pain ?
Hi, yes you can do these exercises. Pls do 2 times a day for 3 months. Thx
@@Anandphysiosingapore Sure. Thank you
👍
doctor are there any possibilities to get neck pain because of any ear diseases , i have been suffering for 6 years , i have channeled many doctors nd there are no any relieves, once I cleaned my ears then it was okay , i felt better...but in these days i'm getting pain , but doctors are saying that there are no any possibilities... what about sir , could you please give reply sir??
Hi, most of the time neck pain is not due to ear problems. But it’s possible to get some referred pain. Need to full assessment to confirm
Sir enakku age 25 aguthu neck pain irukku sometimes swelling um aaguthu vera yengeyum pain illa .. intha exercise panlama sir? help me sir please🙏
Hi, yes you can do these exercises. Thx
@@Anandphysiosingapore cure aaguma sir?
Phone use panunalum idha shoulder pain la varuma sir shoulder pain irukanala chest pain akudhu sir
Hi, ya phone use pannalum can get neck and shoulder pain. Try doing these stretches often. :)
@@Anandphysiosingapore tq bro 😍
How to sleep when we have neck pain or cervical spondylosis?
Hi, it’s a good question. You can try contour memory foam pillows. Side lying or face up position is better :)
@@Anandphysiosingapore Thank you sir🤗🤗
Annan pain erukum pothu exercise kodukanuma illa stretch kodukanuma
Hi, pain erukkumbothu stretching thaan better. But use hot pack before you do stretches. Thx
Sir, I am an internship physiotherapist, how to get to work in Singapore, can you please explain sir
I'm from tamilnadu sir
Hi buddy, it’s a long process. You need to write a exam here to get registration with AHPC. Follow this link for further details www.healthprofessionals.gov.sg/ahpc
Good luck :)
@@Anandphysiosingapore Thanks a lot sir😊🤝
Useful one
எனக்கு விபத்து ஏற்பட்டு 7 வருனுடங்களுக்கு மேல் ஆகிறது கழுத்து சவ்வு தேய்மானம் ஏற்பட்டது என டாக்டர்கள் கூறினர் ஆனால் எனக்கு இடது காதுக்கு பின் தலையில் வலி அதிகமாக இருக்கிறது அதற்கு என்ன செய்ய வேண்டும்
Cal me sir I can help u @9597981239
I am a college student. few days I feel heavy neck pain bcz i use phone and reading book how can I reduce this pain sir
Hi, you can do these stretching exercises twice a day for 3-4 weeks. Thx
tq doctor
Naa before 80kg after65kg oru 5month la 15 kg loss panniten
Everyday running , skipping and simple workout pannen
my age 20 1month ah left side shoulder pain irukku hand moving rotating panna matiuthu but pani ah iruku intha problem ethunala varum please reply sir
Neega upper body ku, weight lifting exercises pandrigala?
@@Anandphysiosingapore No sir
Doctor consult panne muscles tight problem nu sonnanga injection and tablet sapdapa pain relief aasu ippa marupatium pain Naa irukku
It’s all depends on the area of pain. Enga exact ah pain irrukunu sollunga.
@@Anandphysiosingapore hand joint front and back full pain
I have suffer the neck pain every end of the day
Sir N.karunanithi age 39 unga cell number please tell me sir
⁰
Thank you doctor
Thank you sir
Thanks a lot Sir 🙏