A physiotherapist proposes a series of very effective movements to relieve cervical pain. Find out what they are.
He cervical pain (or neck pain) is very common: it is, after low back pain, the main reason for medical consultation. In fact, it is estimated that one in two people will suffer from neck pain at some point in their life.
In many cases, x-rays taken to find out the cause of neck pain do not show any serious conditions, such as osteoarthritis, herniated discs, or osteoporosis. Thus, a series of exercises and good habits are enough to relieve pain.
Neck Pain
Exercises to relieve cervical pain
Strengthen the shoulders
It is essential to prevent your cervical spine from becoming overloaded.
- Lean your body forward and hold some small weights (or a small bottle full of water) in each hand.
- Raise your arms, keeping your back straight and without raising your head, with your elbows bent, and lower them, joining them under the body.
Gain in muscle tone
This exercise is very simple and you will strengthen your neck muscles.
- Lie down on a mat and rest your head on a soft ball (ideally a foam ball). It is also important that the lumbar muscles are in contact with the mat at all times, to avoid overloading them.
- Press the ball with the back of your head, hold it for 10 seconds and go down again.
A balm at the end of the day
This stretch relaxes all the tension that runs through the neck and reaches the upper back.
- Sit on a stool in front of a mirror. Bring the arm on the side you want to stretch behind your back. Tilt your head to the opposite side, pushing gently with your hand.
- To increase the intensity of the exercise, once tilted your head, tilt it slightly toward the ground. Hold the position for 10 seconds.
Unlock the shoulder blades
Contractures also often occur in the area of the shoulder blades, especially due to poor posture when sitting. If you notice pain throughout the day, do this exercise.
- Stand with your legs slightly apart at hip width. Interlace your fingers and turn your palms forward with your arms extended.
Release neck stiffness
Sometimes the tension is so concentrated in the neck muscles that they feel stiff like a spine. This position will prevent you from reaching that extreme.
To protect your cervical spine, place a towel at the base of your skull and grab the ends. Move your head back looking at the ceiling, hold for 6 seconds and return to the starting position.
Relax your shoulders
If you hide your chest when walking, your neck and back are suffering more than necessary. With this exercise you will correct that bad posture.
- Stand with your legs slightly apart at the hips and your knees slightly bent. From this position, join your hands behind your back and raise your arms.
- The goal is to take them as high as possible to stretch the front part of the shoulder that is contracted due to poor posture when walking.
Reduce discomfort when waking up
If you wake up with a stiff neck, it is probably because you are not sleeping in good posture. Practice this neck flexion first thing in the morning and you will notice relief.
- Cross your fingers behind your head, bring your elbows together until they are parallel and bring your chin towards your chest, accompanying the movement with your hands.
- You should feel the posterior neck muscles stretch. You may notice some tension in your dorsal and even lumbar muscles.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
