Physical therapy, (Physiotherapy) by Mobile Physiotherapy Clinic - Dailymotion

Mobile Physiotherapy Clinic

Physical therapy, also known as physiotherapy, is a healthcare discipline focused on improving movement, restoring function, and reducing pain through specialized exercises, manual therapy, and other interventions. It plays a crucial role in the recovery and rehabilitation of individuals who have experienced injuries, surgeries, or medical conditions that limit their physical capabilities. With a holistic approach, physical therapists assess, diagnose, and develop personalized treatment plans to enhance mobility, strength, flexibility, and overall quality of life. Whether addressing acute pain, chronic conditions, or post-operative care, physical therapy is essential for restoring optimal physical health and well-being.<br /><br />#PhysicalTherapy #Physiotherapy #Rehabilitation #HealthAndWellness #Mobility #Recovery #PainRelief #ExerciseTherapy #ManualTherapy #StrengthAndFlexibility #HolisticHealth

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00:00Spending long hours at your desk? Neck pain creeping in? Don't worry, today I'll show you

00:07simple, effective ways to relieve neck pain from sitting at a desk. Let's get started.

00:13Desk setup, first, check your desk setup. Make sure your monitor is at eye level,

00:19your feet rest flat on the floor, and your elbows are at 90 degrees.

00:23Good posture reduces the strain on your neck. Quick movement breaks,

00:27take a short break every 30 to 45 minutes. Stand up, walk around, or do a few shoulder rolls.

00:36Even 1 to 2 minutes of movement helps release built-up tension.

00:40Stretching exercises, now let's do some stretches you can try right at your desk.

00:45Chin tucks, sit or stand tall, gently pull your chin straight back as if making a double chin.

00:51Hold for 5 seconds while keeping your eyes forward, relax and repeat 10 times to strengthen

00:56neck and improve posture. Upper trapezius stretch, sit tall and gently tilt your head to the side,

01:02bringing your ear toward your shoulder. Use your hand to lightly guide the stretch without pulling

01:06too hard. Hold for 20 to 30 seconds, then switch sides to release neck and shoulder tension.

01:12Levator scapulae stretch, sit tall, turn your head slightly to one side, and look down toward your

01:17armpit. Place your hand on the back of your head and gently guide it downward. Hold for 20 to 30 seconds,

01:23then switch sides to ease neck stiffness. Strengthening, next, a couple of strengthening

01:29moves to improve posture. Scapular squeezes, sit or stand tall with arms relaxed at your sides.

01:37Gently squeeze your shoulder blades back and down as if tucking them into your back pockets.

01:41Hold for 5 seconds, then relax and repeat 10 to 15 times to improve posture. Wall angels, stand with

01:47your back, head, and hips against a wall. Arms bend in a goalpost position. Slowly slide your arms upward

01:54like making a snow angel, keeping contact with the wall. Lower back down and repeat 10 to 12 times to

02:01strengthen posture muscles. Final tips, remember, avoid cradling the phone between your shoulder and

02:06ear. Drink enough water, and if possible, try using a sit-stand desk. Small daily habits make a big

02:14difference. Neck pain doesn't have to be part of your workday. Try these stretches and posture fixes,

02:21and your neck will thank you. If you found this helpful, don't forget to like, share,

02:26and subscribe to Mobile Physio for more tips to keep your body moving pain-free.

Neck Pain Relief While Working At A Desk | Try These Exercises

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Physical therapy, (Physiotherapy)

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