People who have to do sedentary, sedentary work every day know the feeling when it becomes hard to turn their heads in the late afternoon. Muscle stretching is noted. The neck is partially numb. Shoulders are filled with heaviness. Let's look at a set of exercises for neck pain, performing which, you can avoid unnecessary suffering in a short time.
Maintain a he althy posture
The first step towards getting rid of pain is correcting your posture. It is prolonged sitting in an anatomically incorrect position that is the main cause of discomfort. Take a look at how you are currently sitting, looking at the monitor. It is unlikely that such a situation can be called "correct".
Notice when the shoulders begin to slouch and the neck gradually stretches forward. Straighten up and look up. Then relax your spine again. Repeat these steps about 15 times. Pull your shoulder girdle and neck back when you catch yourself on the fact that you are again instooped position.
To make it easier to maintain self-discipline, set an alarm on your phone. The signal should sound every hour. When the melody is heard again, get up from the chair, gently turn your neck in circular motions in separate directions. Sit back in an anatomically correct position.
Stretching the neck muscles
If your neck hurts, what exercises should you do first? Stretching the muscles of the problem area looks like a good solution. Sitting at the computer, we have to automatically bow our heads down. The position causes a feeling of constraint. You can protect yourself from discomfort by periodically looking up.
Look at the ceiling, trying to stretch your neck as much as possible. Hold at the end point for a few seconds. Then relax completely. Repeat steps 10 times. It is advisable to perform the exercise for neck pain every 1.5-2 hours.
Chin to chest
To perform the neck pain relief exercise, tilt your head as low as you can. The main goal is to touch the chest with the chin. Hold the position for a moment. Straighten your neck back, relax. Perform actions in the morning, starting work, as well as during the lunch break and shortly before going to bed. Spend at least 5 minutes each time exercising for neck pain. Literally in a month, weak muscles will train, become more elastic. Discomfort in the problem area will pestermuch less frequently.
Bending in the back
By natural causes, we have to lean forward hundreds of times throughout the day. In order to maintain balance and keep the upper spine from twisting forward, it is important to intentionally perform several series of backbends.
Exercise for neck pain involves the following actions:
- Take a level body position while standing.
- Palms with elbows apart to the sides are placed on the lower back.
- Perform a smooth, slow backbend in the spine, looking up.
- In order to qualitatively work out the spine and relax the neck, the movements are repeated at least 10 times.
Exercise for neck pain is good after sitting in an uncomfortable position for a long time. The solution makes it possible to qualitatively relieve the load from the spine when it was necessary to lift heavy loads.
Turn your head to the sides
Sit comfortably in a seated position. Take a deep breath, turn your head to the left. Keep the neck muscles in a moderately tense state. Try to look further behind your back. Hold your breath for a few seconds. Then slowly exhale, return to the starting position. Do the same exercise on the right side. Turn your head in separate directions 5-6 times during one workout.
Push head on palms
A good exercise for neck pain is pressing the forehead and the back of the head in the palm of your hand. Sit comfortably in a chair. Touch your folded palms to your forehead. Move your head in a frontal direction, resisting with your hands. When the tension reaches the limit, linger in a static position for 5-10 seconds. Relax with a short break. Place your palms on the back of your head in the same way. Apply pressure to your hands as you move your head back. Regular performance of such exercises makes it possible to strengthen the anterior and posterior muscles of the neck, ensuring that the head is maintained in an anatomically verified position.
Raise Shoulders
To relieve tense neck muscles, do the following exercise. Take an upright stance with your spine straight. Relax your hands. Start synchronously lifting your shoulders to the highest possible position. At the end point, linger for 10-15 seconds. Relax your shoulders, lower your lower limbs to the starting position. Take a series of deep breaths to your full lung capacity. Feel the tension release from your neck. Repeat exercise 10 times.
Stretching the neck muscles while lying down
Lay down on the gymnastic mat with your stomach down. Bring your legs together, hands lightly press to the body on both sides. Try to relax as much as possible, relieving tension from all over your body. After a few minutes, move into the "sphinx" position. Stretch your palms in front of you and lean on your elbows located under the shoulder girdle. Make a slight arch in your back and stretch your head up. Stay in a static position for about a minute,taking even deep breaths.
Return to starting position. Now place your palms at chest level. Focus on the floor. Raise the top of the case. Fully straighten your arms. Keep your neck in a vertical position with respect to the floor. Then lower yourself back onto the gym mat.
Sequentially alternate techniques, moving smoothly and slowly. Avoid jerking and extra effort. Don't tilt your head back. Do 5 reps focusing on your elbows and palms.
Perform a full set of exercises in the morning and evening. Daily training will allow the muscles of the neck to be well strengthened. The vertebrae of the upper back will eventually become anatomically correct positions.
