Do you have to deal with recurring neck tension or upper back pain?
Neck pain and a stiff neck can also be a result of weakness muscular or degenerative Changes in the cervical spine. The result is muscle stiffness in your neck and shoulders and painAnd the It can even lead to limited movement. Neck tension and pain can occur for a variety of reasons.
In this article, you will learn about the causes of neck pain and how to relieve it.
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4 Reasons neck seye
If you are experiencing neck pain, the following four reasons may be responsible for it:
- bad situation: Constant stress on your head and neck due to incorrect postures and movementsAnd the Constant stress at work, in your daily lifeor when exercising
- mental stress Psychological pressure
- Weak immune system: For example, because of the cold
- Accidents and injuries: For example, an injury or muscle strain
The main reason for neck tension and pain, anyway, There is often a lack of mobility in the thoracic spine.
The thoracic spine is designed to move in the form of rotation (rotation), flexion (flexion)And the Extensions (straightening). However, the opposite is often the case in everyday life. Many of us spend our work days sitting at our desk offices Which limits the functional movement of the spine. This especially happens when we work from home; Our movement may be limited to walking from our chair to the sofa or from the kitchen to the bathroom.
But do not worry. in Acute neck tension or stiff neckThere are a number of methods you can use to relieve pain.
NECK PAIN RELIEF ► Top 5 exercises for neck pain
The following five exercises improve mobility and flexibility from the thoracic spine. Massaging your fascia with the help of tennis balls or fascia rollers is another good way to release muscle tension. The The best part is that you can do these neck exercises anytime and anywhere.
To perform the exercises, you will need the following equipment:
1. Exercise: fascia roll / tennis ball (upper and middle back)
starting position: Lie on your back. Place the foam roller on your lower back at shoulder blade height. Lift your hips off the floor and engage your abs and buttocks. Ensure that the hips, backAnd the The neck forms a straight line. Put your hands behind your head to support your neck.
How to implement it: Slowly rotate back and forth to massage your back muscles and move your spine.
disparity: You can use a tennis or golf ball to target specific sore spots. Hold pressure on particularly sore spots for 20 to 40 seconds until the pain subsides.
2. Exercise: standing “otovi”
starting position: Stand with your back to a wall. Your arms and spine should fully touch the wallAnd the Your arms should form the letter “A”. Pull your shoulder blades back and down. Press into the wall with your shoulders and elbowsAnd the wrists.
How to implement it: MMove your arms through the different positions to form the different letters.
- In the second position, bend over your elbows and moves them up to chest level to form a W.
- Extend your arms out to the side at your chest/shoulder level to form a T.
- Bend your elbows 90 degrees and raise them to shoulder level, forming a U.
- Straighten your elbows and raise your arms diagonally above your head to form a V.
- Stand with your arms raised directly above your head in an “i” formation
Repeat the exercise several times and try to allow each pose to flow into the next.
3. Exercise: Prone “AWTUVI”
starting position: Lie on your stomach. Place your arms at your sides with your elbows slightly bent.
How to implement it: Perform the exercise in the same way as for a standing position, but this time in a prone position. Repeat the exercise several times.
4. Exercise: T-shaped swivel seat with foam roller
starting position: Sit on the seat. Keep your upper body straight and hook your hands behind your head with your elbows pointed. Place the foam roller between your thighs. Squeeze your thighs together to stabilize your hips.
How to implement it: Turn your head, elbows, shoulder girdle and thoracic spine to the side. While still in this position, tilt your upper body to the side. Repeat the exercise several times.
5. Exercise: T-shaped four-legged rotation
starting position: Get fours. Place your hands shoulder-width apart with your elbows slightly bent. Keep your knees hip-width apart. Your body should be parallel to the ground. Put one hand behind your head.
How to implement it: Open your upper body on the same side as the hand behind your head. Then lower that bent elbow toward the base elbow. Repeat the movement several times. Then switch sides. Make sure your hips are firmly on the floor the entire time.
The mobility, flexibility, and strengthening exercises described above can effectively stretch and loosen specific areas of your shoulders, back, and neck if you perform each exercise through the full range of motion. If neck pain persists, please consult a doctor.
If you spend a lot of time sitting, whether it’s at your computer or looking at your phone, these neck exercises are a great way to relieve neck pain and tension in your upper back. Roll your shoulders backwards and attackersand then Lifting and pushing down several times a day is often enough to prevent a stiff neck.
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