People who have to do sedentary, sedentary work every day are well aware of the sensation when it becomes hard to roll their heads in the late afternoon. Muscle sipping is noted. The neck is partially numb. Shoulders are filled with heaviness. Let's look at a set of exercises for pain in the neck, performing which, you can avoid unnecessary suffering in a short time.
Maintain a healthy posture
The first step towards getting rid of the pain is posture correction. It is prolonged sitting in an anatomically incorrect position that acts as the main cause of discomfort. Take a look at how you are currently sitting, looking at the monitor. It is unlikely that this situation can be called "right."
Notice when the shoulders begin to slouch and the neck gradually stretches forward. Straighten and look up. Then relax the spine again. Repeat these steps about 15 times. Take your shoulder girdle and neck back when catching yourself on being in a stooped position again.
To make it easier to maintain self-discipline, set an alarm on your phone. The alarm should sound every hour. When the melody sounds again, get out of the chair, smoothly turn the neck in circular motions in separate directions. Sit back, taking an anatomically verified position.
Stretch the neck muscles
If your neck hurts, what exercises are best done first? A good solution is stretching the muscles of the problem area. Sitting at the computer, we have to mechanically bow our heads down. The situation causes a feeling of stiffness. You can protect yourself from the appearance of discomfort by periodically looking up.
Look at the ceiling, trying to stretch your neck as far as possible. At the end point, hold for a few seconds. Then relax completely. Repeat 10 times. It is advisable to perform the exercise for pain in the neck every 1.5-2 hours.
Chin to chest
To perform an exercise to relieve neck pain, tilt your head as low as possible. The main goal is to touch the chin of the chest. Hold for a moment in position. Straighten your neck back, relax. Perform actions in the morning, getting to work, as well as during the lunch break and shortly before going to bed. Each time, spend at least 5 minutes on an exercise for neck pain. Literally a month later, weak muscles are trained, become more elastic. Discomfort in the problem area will pester much less.
Bend in the back
According to natural reasons, during the day we have to lean forward hundreds of times. In order to maintain balance, and the upper part of the spine does not bend in the frontal direction, it is important to perform several series of deflections back.
Exercise for pain in the neck involves the following actions:
- Take an even body position while standing.
- Palms with elbows apart are laid on the sides of the lower back.
- Perform a smooth, slow deflection in the spine back, looking up.
- In order to work out the spine and relax the neck, movements are repeated at least 10 times.
Exercise for pain in the neck helps well after prolonged sitting in an uncomfortable position. The solution makes it possible to relieve the load from the spine in a quality manner when it was necessary to lift heavy loads.
Turn your head to the sides
Comfortably sit in a sitting position. Take a deep breath, turn your head to the left. The neck muscles are maintained in a moderately stressed state. Try to look further behind your back. Hold your breath for a few seconds. Then exhale slowly, return to the starting position. Perform a similar exercise on the right side. Turn your head in separate directions 5-6 times during one workout.
Push your head in the palm of your hand
A good exercise for pain in the neck is pressing the forehead and the back of the head in the palm of the hand. Sit comfortably while sitting on a chair. Touch your forehead with your palms folded on top of each other. Perform head movement in the frontal direction, resisting with your hands. When the voltage reaches the limit, linger in a static position for 5-10 seconds. Relax by taking a short break. Place your palms in the same way on the back of your head. Exert pressure on your hands by moving your head back. The regular implementation of such exercises makes it possible to strengthen the front and rear muscles of the neck, ensuring the maintenance of the head in an anatomically calibrated position.
Raise shoulders
To relieve stiff neck muscles, do the following exercise. Take upright by straightening your spine. Relax your hands well. Start synchronously raising your shoulders to the highest possible position. At the end point, hold for 10-15 seconds. Relax your shoulders, lower the lower limbs to their original position. Perform a series of deep breaths to the full volume of the lungs. Feel the tension coming off your neck. Repeat exercise 10 times.
Stretch your neck muscles while lying
Lay down on the gymnastics mat with your stomach down. Bring your legs together, hands lightly press on the body on both sides. Try to relax as much as possible by relieving stress from your entire body. After a few minutes, go to 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 the back and stretch your head up. In a static position, hold for about a minute, performing uniform deep breaths.
Return to starting position. Now place your palms at chest level. Focus on the floor. Lift the top of the chassis. Extend your arms fully. Keep your neck upright with respect to the floor. Then sit down again on the gymnastic mat.
Consistently alternate techniques, moving smoothly and slowly. Avoid jerking and unnecessary effort. Do not throw your head back. Do 5 reps with emphasis on the elbows and palms.
Perform a full range of exercises in the morning and evening. Daily training will allow the muscles of the neck to solidify. Vertebrae of the upper back will eventually become anatomically correct.