These 5 exercises will give you instant relief from stiff neck and body-ache

The monsoon in India is in full swing, with many states experiencing rock-breaking rainfall. While most of us rejoice in the rainy season as we get respite from the scorching heat, some of us dread the rains as they often bring along unexplained pain. If you are one of those, you aren't the only one. According to a research study, higher humidity, lower pressure and strong winds that are regular in the rainy season are associated with an increase in body aches due to stiffness and cramps. If you are also dealing with stiffness in your neck or back, here are 5 exercises that will help you get relief.

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Also Read: Practise these 10-minute yoga stretches every day to boost immunity

Exercises to get instant relief from stiff neck and body aches

1) Side-to-side bends

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Neck pain is more often than not caused by tight neck muscles that are limiting your normal range of motion. By slowly bending your head to one side while bringing your ear towards your shoulder and holding the position while feeling the stretch you can improve your mobility. Practice the gentle stretching exercise at least 10 times on each side while holding the stretching position for 5-10 seconds for maximum benefits.

2) Chest-to-chin bends

Forward and backwards bending required in this stretching exercise helps relieve your neck pain by making the upwards and downwards movement of your neck easier. Simply lower your chin toward your chest and hold the position feeling a stretch in the back of your neck. Then bend your neck towards your back while bringing your chin towards the ceiling and hold the position feeling the stretch in the front of your neck. Like the above exercise, this one also needs to be repeated at least 10 times on each side while holding the stretching position for 5-10 seconds.

3) Neck rotation

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This exercise will prevent you from getting a stiff neck throughout the day especially if you have a sedentary job which involves working while sitting in front of the computer for long hours of the day. Turn your head to the right to look over your shoulder and hold the position feeling the stretch along the left side. Now repeat the position on the left side as well. This stretch also needs to be repeated at least 10 times on each side while holding the stretching position for 5-10 seconds.

4) Shoulder roll 

If along with pain in your neck, you are feeling heaviness or stiffness in your shoulders as well, this gentle stretching exercise is for you! Firstly stand on the ground while keeping your spine straight but in a relaxed position and arms by side. Roll your should backwards in a circular motion at least 5-6 times, and then repeat the same in the opposite direction. Keep alternating the direction in between each round.   

5) Behind-the-back neck stretch

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If neck stiffness is not the only problem your back is giving you trouble as well, practice this stretch to kill two birds with one stone. Start by standing with your feet hip-width apart while keeping your arms by your side. Now, tightly grip your hands together behind your back while ensuring that your arms are straight and do not bend. Now pull your neck away from the body tilting on one side. Hold this position for at least 10-15 seconds and then repeat it on the other side.

By practising these easy and gentle stretches daily, you can enjoy monsoon without having to deal with the joint or muscular pain associated with it.

Also Read: Deepika Padukone shares 5-minute workout with Viparita Karani pose

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