Neck Pain Home Remedies by Dr Sanjiv Rampal MBBS MS ORTHO KUALA LUMPUR MALAYSIA 2026

Keep Your Neck Moving!
Dr. Sanjiv Rampal here again! Following up on our chat about pinched nerves—the best way to avoid that “electric shock” feeling is to keep your neck flexible and happy.
If you spend a lot of time looking at your phone (hello, “Tech Neck”!) or staring at a computer, your neck muscles can get as tight as a guitar string.
Try these 3 simple “desk-friendly” stretches to hit the reset button. Do these gently—no snapping or jerking!

1. The “Ear-to-Shoulder”
* Sit up straight and look forward.
* Slowly lower your right ear toward your right shoulder until you feel a gentle stretch on the left side.
* Hold for 15 seconds, then switch sides.
* Pro Tip: Don’t lift your shoulder to meet your ear; let the ear do the traveling!

2. The “Double Chin” (Chin Tucks)
* This one looks funny but feels great!
* Tuck your chin straight back as if you’re trying to make a double chin.
* You should feel a stretch at the base of your head and the top of your neck.
* Hold for 5 seconds and repeat 5 times. It’s like a “reset” for your posture!
3. The “Look Around”

* Slowly turn your head to the right as far as you comfortably can.
* Hold for 2 seconds, then slowly turn to the left.
* Repeat 5 times on each side. It helps keep the joints between your vertebrae lubricated and moving.
A Quick Reminder from Dr. Sanjiv:
> These exercises should feel like a “good stretch.” If you feel any sharp pain, shooting “zaps” down your arm, or increased tingling, stop immediately. That’s your body telling you it needs a professional look.
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Keep moving, stay hydrated, and give your neck a break from the screen every 30 minutes!
Which of these stretches felt the best for you? Let me know in the comments!