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Neck muscle
Doctor told my neck muscles are weak causing neck pain please tell what exercise to practice for trapezius,scapular and neck muscle strengthening
Answers (12)
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Weak neck and scapular muscles can lead to pain and poor posture. Strengthening and correcting posture will help relieve discomfort and prevent further issues.
Next Steps
Start isometric neck exercises (pressing your head against your hand in all directions).
Perform scapular retractions and shoulder shrugs to strengthen the trapezius and scapular muscles.
Apply hot packs for 15–20 minutes to reduce stiffness.
Maintain proper posture while sitting and working.
Health Tips
Avoid prolonged forward head posture and excessive phone use.
Use a supportive pillow for proper neck alignment during sleep.
Stay hydrated and maintain a balanced diet for muscle health.
If pain persists, consult a physiotherapist for a customized exercise plan.
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Hi,
Well surely, but for that we may need a video consutation so that I can accurately guide you through the exercises which you'll need to do.
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Hi plz take an online consultation for better diagnosis nd treatment
Next Steps
Postural care
Don’t over use muscle
Health Tips
Isometric ex
Stretching trapezius
Strengthening also need
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Visit near by physiotherapy clinic and take direct treatment , instead of wasting time with online suggestion it won't gives u relief
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Neck pain can be due to multiple reason, your posture, lifestyle, mobile phone etc. So dont do any exercise by own consult a physiotherapist then they will guide you what is best for you.
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
Postural care.
Health Tips
Isometric neck exercise.
Upper trapezius stretching.
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Please contact online/offline for for proper assessment and treatment.
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Please consult online for proper assessment and complete exercise regime
Next Steps
Follow right posture
Health Tips
Maintain hydration
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There isometric exercises for neck, shoulder and upper back.
You can consult in person or online for proper learning of exercises to be done.
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Dr. Saswati Nanda (PT)
Physiotherapist
11 yrs exp
Delhi
Hey
Feel free to connect with me.
So that I can make a proper exercise plan for you.
Your physio
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Dr. Afsa Rafiq (PT)
Physiotherapist
4 yrs exp
Srinagar
Isometric exercise for neck
Avoid prolong neck flexion
Hot packs for neck every night do hot packs
Make ur posture correct
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Ms. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
Hi, start with neck isometrics in sitting position, work on your scapular muscle activation and stability in lying down. like W's, T's however it is advised to perform these exercises under supervision and right dosage. kindly get an online session with us to understand more.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.