Don’t crunch your vertebrae: 3 simple exercises for neck pain

Don’t crunch your vertebrae: 3 simple exercises for neck pain

Discomfort in the neck is not only inconvenient, but can also be dangerous. Fortunately, it is not so difficult to cope with it.

Unpleasant sensations in the neck area are a frequent companion of modern man. Complaints about this problem increased sharply in the second half of the XX century. This is explained by the emergence and spread of new “sedentary” professions, as well as a general decrease in physical activity of the population. A sedentary lifestyle and prolonged stay in an uncomfortable position can lead to inflammation or stretching of neck muscles, formation of clamps and displacement of vertebrae. And the neck suffers not only from lack of movement, but also from excessive strain on the shoulders, spine and arms.

Rare people have not experienced aching or pulling pains in the neck area, but most do not take this problem seriously. Meanwhile, muscle discomfort can indicate serious diseases and cause complications. Therefore, you should not ignore such pains.

In order not to go to extremes, you need to regularly perform simple exercises that effectively relieve pain and clamps, as well as help the muscles get rid of tension. We tell you how to do some of them correctly.

Head tilts with hands behind your back

Sit on a chair, straighten up. Interlock your hands behind your back and take them to the left. Slowly tilt your head to the left side until you feel a pulling sensation on the right side of your neck and hold this position for 10 seconds. Return to the starting position and then move your hands to the right side and tilt your head to the right. Repeat the exercise 10 times – five tilts to each side.

Head rotation with hands on knees

Sit on a chair, straighten your back. Place your hands on your knees. Lower your head down and then rotate to the left. Stay in this position for 10 seconds. Then lower your chin again, after which turn your head to the right. Hold this position for 10 seconds, after which return your head to its usual position through the bottom. Repeat the exercise five times. It is important that when turning the neck, the gaze follows the direction of the head.

Shoulder Raise

Sit on a chair. Keep your back straight and place your hands on your hips. Your head is in a normal position, with your gaze directed forward. Raise your shoulders up as far as possible and hold this position for a few seconds. Then slowly lower your shoulders down, while trying to stretch your neck upwards as much as possible, keeping it straight. Repeat the exercise five times. The break between repetitions should be about 10 seconds.

How often to do neck exercises?

These simple exercises have proven to be effective and will serve as a great preventive measure. Those who have to sit for a long time in the office or behind the wheel of a car, regular performance of such exercises will help to avoid unpleasant sensations. For a sustainable effect, the complex of exercises should be performed daily or every other day.

It is important to realize that constant severe neck pain can be a symptom of severe diseases of the spine or internal organs. Therefore, if unpleasant sensations bother you for more than ten days in a row, it is necessary to consult a specialist to identify the true causes of discomfort and choose the best treatment.