Are you suffering from neck pain due to sitting, lying or sleeping in the wrong way? Still not feeling any difference after trying several remedies? So you don't need to worry. Through our Monday Motivation Series, we are telling you about 2 such exercises, which can prove to help get rid of pain.

The information about these exercises has been shared by celebrity fitness instructor Yasmin Karachiwala on her Instagram account. Yasmin helps Bollywood actresses like Deepika Padukone, Katrina Kaif, and Alia Bhatt etc. to stay fit. Apart from this, she is also very active on social media and keeps sharing fitness tips with her fans from time to time.

Sharing the exercise video, he wrote in the caption, "You can try some easy exercises to get relief from neck pain. With this, you can get rid of frequent pain. You have to do these exercises 4 times on both sides.

Telescope Exercise

  • Lie down on the ground on one side.
  • Keep the knees at a 90-degree angle and bring them in front of the hips.
  • Keep the back normal and pillow under the head.

  • Both hands should be straight in front of the shoulders.
  • Raise the top hand and place it on the ground by taking it towards the back of the body.
  • After this, raise your hands and bring them back to the previous posture.
  • Keep in mind that the hips should not move at all.
  • Keep your eyes on the front.
  • Do the exercise 4 times from the right and 4 times from the left side.

Pinwheel Exercise

  • To do this also, like the first exercise, keep lying on your side.
  • While making a circle with the hand, take it from the ground near the head and rotate the hand to the back.
  • Keep the hips on the ground.
  • Complete the circle to return the arm to the first position.
  • Do this exercise 4 times from both the right and left sides.

Ways to avoid neck pain

Keeping these things in mind, you can control the pain to a great extent-

  • Keep the weight balanced.
  • Do not constantly look at the phone, computer, tablet or laptop screen.
  • Reduce mental stress.
  • Exercise daily.
  • Pay attention to the way you sit.
  • Use the right pillow while sleeping.
  • Keep the position right while sleeping.
  • Avoid sleeping on your stomach.
  • Get enough sleep.

By doing these exercises for some time, you will feel relief from neck pain. You can easily exercise by watching Yasmin's videos.

Image & Article Credit: Instagram.com (@yasminkarachiwala)