4 Tips and stretches to relieve your neck pain

Do you suffer from neck pain? Looking at your blind spot in the car is a challenge? Do you feel pain all the way to your head?

Know that stress, anxiety, long hours in front of the computer or behind the wheel and poor posture are all reasons that can lead to neck pain and lack of mobility in the neck.

We therefore suggest 4 tips and 4 simple and effective stretching exercises to prevent and relieve neck pain.

4 TIPS TO PREVENT NECK PAIN

STAND UP STRAIGHT WITH RELAXED SHOULDERS. 

We are at a time when the floor is constantly being fixed. It's a matter of looking at people on their phones to realize it. We forget it but the head represents a considerable load of 4 to 5 kg. Become aware of your posture and make sure you maintain alignment between head, shoulders and pelvis. These three parts of your body should form a straight line.

 

TAKE BREAKS DURING DAYS IN FRONT OF THE COMPUTER.

Not only is it important to interrupt work in order to take a moment to move around, but also make sure that your computer, desk and chair are properly and ergonomically adapted.

MOVE!

A sedentary lifestyle is the worst enemy of health, while the benefits of exercise are numerous. Being active will help you counter joint stiffness and muscle tension. And it's especially important for people who have a sedentary job, especially people who work in front of a computer. Don't like sports? Walking is simple, accessible and proven.

BREATH!

 The neck muscles are directly connected to the rib cage. Taking the time to breathe in and out can help improve the flexibility of certain neck muscles. Tip: Standing or sitting in a relaxed, upright posture, exhale for about ten seconds while keeping your head still. Beware of hyperventilation. Breathe slowly!

4 STRETCHES TO RELIEVE NECK PAIN

Do each of the following exercises while standing with your body straight and shoulders relaxed. It is important to respect the no pain rule. Stretches should be done slowly and gradually. Avoid jerks and never force to avoid injury. When you feel resistance, you stop. Breathe deeply throughout the muscle stretch. Remember that a muscle relaxes on exhalation. For each exercise, hold the stretch for a minimum of 30 to 40 seconds and repeat 3 times.

CERVICAL ROTATION

Turn the head slowly to the left and hold for a few seconds. Do the same to the right. Repeat 3 times each side.

OVERALL CERVICAL TILT

Tilt the left ear towards the left shoulder while keeping the shoulders straight. Keep a few seconds and do the same on the right. Repeat 3 times on each side.

HIGH AND LOW CERVICAL INCLINATION

 

HIGH: Place a finger on your nose and using your finger as the axis of rotation, tilt your head to one side. Keep your shoulders straight. Do the same on the other side.

LOW: Same as the previous exercise but this time, put a finger on your chin as the axis of rotation. Repeat 3 times on each side. Hold for a few seconds.

REVERSED CERVICAL TILT

Cross your arms on your chest, one hand on each shoulder. This time the head stays still and it is the shoulders that turn from one side to the other. Repeat 3 times on each side, holding for a few seconds each time.

WARNING: There are a multitude of factors contributing to neck pain. When faced with persistent and chronic pain, or in the presence of any other symptom, it is recommended that you consult your doctor, the only professional able to diagnose your condition.