टेकी नेक के पैन को दूर करें चुटकियों में इन 5 तरीको से

[{"selector":"#anim-be374e38-f760-4575-af61-cd3e9e9cb68f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ae8b856-1a38-47c4-bfe0-13f686c49394","keyframes":{"transform":["translate3d(0px, 126.01010%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: pinterest by Roopali Sharma | OCT 17 , 2025

घंटो एक ही पोजीशन में काम करने से टेक नेक की प्रोब्लम हो जाती है इससे राहत पाने के लिए यहां 9 आसान उपाय दिए गए हैं:

[{"selector":"#anim-5a68f485-1d11-4b4b-b38f-496534f006f3","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-122ba3fd-10e1-444a-9113-43b6d9ce17fc","keyframes":{"transform":["translate3d(0px, 145.41446%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41594548-23b6-4f60-9614-bc16af236b61","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7859d20-650c-4a09-8bc6-cfaf4d93db06","keyframes":{"transform":["translate3d(0px, 156.28240%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a77185c-0f6d-4464-aa9e-9fc438af567d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(14.843749786673241%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

अपनी स्क्रीन की ऊंचाई सीधी रखे, जिससे आपको गर्दन झुकाने की ज़रूरत न पड़े

[{"selector":"#anim-65327574-b9c2-4cf8-9919-2189faeb3469","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-801aac76-631e-4a92-89c4-0d4dbe7a1849","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-336de3f9-bcaf-4327-bf31-c1eb9afd76fe","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85df858c-758b-4838-b1e7-ffd0b8c2dc3e","keyframes":{"transform":["translate3d(0px, 174.96490%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7826170d-383a-4582-b956-16f0f5c1c485 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.888926374906433%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

हर 10-15 मिनट में अपनी स्क्रीन से नज़रें हटाकर ऊपर देखें

[{"selector":"#anim-b33df848-dfca-460c-824d-1a70cd06a510","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89e913af-6db0-4d04-b133-35dc8a4527fb","keyframes":{"transform":["translate3d(0px, 158.39001%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e88e9981-7255-43d3-bfe2-2c4288fc1e85","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fd1a9bd-c2e5-4d20-a862-e9550d3868f4","keyframes":{"transform":["translate3d(0px, 210.04274%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5cd876b-a0b6-48fe-a58e-5a5b88e7c763 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: pinterest

सीधे खड़े होकर अपनी गर्दन को धीरे-धीरे आगे और फिर ऊपर की ओर झुकाएं

[{"selector":"#anim-d9a085fd-d291-48fb-846f-72bc1dd75829","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d269014a-aa5a-4da6-bb3f-7adf349e023c","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52338add-3bb9-4099-9b60-b8e548ddbc10","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f546822e-6a61-4ca7-9fe1-1657d5c9f753","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-269db515-0f66-4a7d-a3bb-f4f6754cdfbe [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.844387529643232%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

सीधे खड़े होकर अपनी गर्दन को धीरे-धीरे दाई ओर घुमाएं, फिर बाई ओर घुमाएं

[{"selector":"#anim-9c1c7328-2a7d-4c4c-9851-d4d964c603f3","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d5fcf1a2-90f1-4f57-bb5b-e1e4a49e092e","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7649938a-795f-4cf8-b3ac-2bacfebc19e5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47e0003c-88ef-459d-a2c8-29d15ecface7","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-210f119c-c86e-4baf-9847-58a1ad2c7ac5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(20.18914454971337%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

कंधों को पीछे खींचें और कंधे की हड्डियों को एक साथ दबाएं

[{"selector":"#anim-d93350c9-a247-4401-adbd-f01aee004f92","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf17f4cb-d25c-4bfd-bf7f-0b19923c890c","keyframes":{"transform":["translate3d(0px, 148.08591%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96595308-bfce-40d8-a5dc-301e930b52ed","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19eb9c49-fe59-4b38-929c-fd19d331f481","keyframes":{"transform":["translate3d(0px, 233.11969%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-446d43ae-19c4-4295-becb-8f37bfa546ba [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-28.90624987200394%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

सरसों, लैवेंडर, या लौंग जैसे किसी गर्म तेल से गर्दन की धीरे-धीरे मालिश करें

[{"selector":"#anim-13fb342c-0d2c-42fb-964d-87936441b53b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acb4351d-6fd9-4e3e-a836-0fe8866b2e9a","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6b94358-d2e4-4d35-9b79-d4cd2708609b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a4d0b42-b18b-4736-9ef2-785c98379c24","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6e0cf307-8641-42ba-87c8-dbabfc0104b3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(21.444396858826426%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

गर्म पानी में थोड़ा नमक मिलाकर नहाने से मांसपेशियों को आराम मिलता है

[{"selector":"#anim-a154886b-1dc6-42ee-adbe-5faa4f1d7c4c","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66c16193-7792-4173-a814-6ddf41a7c7c4","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01d104b3-409f-495a-9c0e-8ba9da91bdf7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7d77a42-4810-4078-bb75-9cfdce62eaa3","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab87c023-82b3-4791-b29f-498b813f66e6 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

दर्द से राहत के लिए गर्दन पर आइस पैक को 15-20 मिनट तक लगा सकते हैं

[{"selector":"#anim-5b8d29af-d651-48d2-8e71-4d96579e2921","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d943cd75-59e9-497c-a780-5b3a750bb243","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f3f3def-c624-47da-bf3c-8539311281ac","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d32a116-c3d2-4526-a7ce-33d6d8fe7619","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4ec74c4-4beb-48d0-a449-c6e4ab779652 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(21.874999829338595%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

नियमित रूप से कार्डियो व्यायाम करें जो आपकी हृदय गति बढ़ाते हैं

[{"selector":"#anim-561a2edc-3c6c-4871-89f7-a255c674d224","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6471e9f-ba46-44bb-ab47-7c20ed217074","keyframes":{"transform":["translate3d(0px, 142.38684%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fdada28-3572-453b-b003-750c466a6fad","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f12372ee-09cb-471a-9d3d-1439ed5e9585","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a913be7-1734-413e-b59e-96433f580dbb [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-10.624999829338584%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

भूलना नहीं सर्दियों में रोज इस हरे जूस को पीना Find out More

टेकी नेक के पैन को दूर करें चुटकियों में इन 5 तरीको से

घंटो एक ही पोजीशन में काम करने से टेक नेक की प्रोब्लम हो जाती है इससे राहत पाने के लिए यहां 9 आसान उपाय दिए गए हैं:

अपनी स्क्रीन की ऊंचाई सीधी रखे, जिससे आपको गर्दन झुकाने की ज़रूरत न पड़े

स्क्रीन को आंखों के स्तर पर रखें

हर 10-15 मिनट में अपनी स्क्रीन से नज़रें हटाकर ऊपर देखें

नियमित ब्रेक लें

सीधे खड़े होकर अपनी गर्दन को धीरे-धीरे आगे और फिर ऊपर की ओर झुकाएं

गर्दन को ऊपर और नीचे झुकाए

सीधे खड़े होकर अपनी गर्दन को धीरे-धीरे दाई ओर घुमाएं, फिर बाई ओर घुमाएं

गर्दन को दाएं-बाएं घुमाएं

कंधों को पीछे खींचें और कंधे की हड्डियों को एक साथ दबाएं

कंधे की हड्डियों को पीछे खींचें

सरसों, लैवेंडर, या लौंग जैसे किसी गर्म तेल से गर्दन की धीरे-धीरे मालिश करें

गर्म तेल से मालिश करें

गर्म पानी में थोड़ा नमक मिलाकर नहाने से मांसपेशियों को आराम मिलता है

गर्म पानी से स्नान करें

दर्द से राहत के लिए गर्दन पर आइस पैक को 15-20 मिनट तक लगा सकते हैं

आइस पैक का यूज करें

नियमित रूप से कार्डियो व्यायाम करें जो आपकी हृदय गति बढ़ाते हैं

कार्डियो एक्सरसाइज करें