Bad posture, stress or even a sedentary lifestyle can be the cause of the appearance of tension in the neck and cervical pain.
These can be annoying, even disabling in some cases. To remedy this, here are 7 easy and effective techniques to practice at home to help you relieve them.
According to Le Figaro Santé, smartphone addicts often suffer from a painful contracture of the neck, called cervicalgia.
You just have to wedge your phone between your ear and your shoulder, or even spend your time writing text messages to suffer from this neck pathology.
Similarly, with age or a history of accidents or trauma, the neck can suffer from osteoarthritis of the cervical vertebrae. This results in frequent stiffness of the neck.
It is therefore important to strengthen your muscles, especially when you sit too long, in order to avoid musculoskeletal disorders of the neck by performing exercises and stretching for quick and lasting relief.
- Massage with a tennis ball:
With a tennis ball, start by massaging the neck, rolling it with your hand. On the tense area, apply pressure for 20 to 30 seconds. Take a break, then resume the massage. Your neck will be relieved of stiffness and muscle tension.
- Bow Pose:
To perform this stretch, lie on your stomach with your chin facing the floor. Bend your knees until your heels reach your buttocks then grab each ankle with one hand.
Take a deep breath in, lifting your thighs off the floor and stretching your heels upwards. Raise your chest and hold this position for 10 seconds then return to your initial position while exhaling.
- Camel pose:
This posture will help you reduce stiffness in the neck muscles.
To achieve this, you must kneel on a mat, thighs perpendicular to the floor, and knees at hip level. Then place your hands at the back of the pelvis, pushing your buttocks forward and leaning your chest backwards.
Then lower your hands, placing them flat on the soles of your feet while rolling your head back. Hold this position for 30 seconds. Then return to the initial position.
- Cobra Pose:
This posture is effective in stretching the anterior muscles of the neck and improving the natural curvature of the spine.
Lie on your stomach with your hands on the floor. While inhaling, lift your chest, while straightening your arms, the pelvis glued to the floor.
Tilt your head back and you should feel a stretch as you do so. Keep this position for 15 seconds then return to the initial position while exhaling.
- Chin exercise:
This exercise would relieve vertebral compression and reduce tension in the neck.
While seated, place your fingers on your chin. Looking straight ahead, lower your chin toward your chest until you feel a stretch at the base of your head.
Hold this position for 5 seconds and then return to the starting position. Do one repetition of 10 exercises.
- Back stretch:
To strengthen the back and neck muscles and reduce pain, this stretch is effective.
In front of a corner of a room, feet together, place both forearms on the wall, hands flat with elbows below shoulders.
Then lean forward until you feel a stretch in your chest and shoulders. Hold this position for 30 seconds then release.
- Neck stretch:
These neck stretches help prevent and reduce muscle tension and soreness.
For the front neck stretch, lower your chin toward your chest and hold this position for 15 seconds. Then bring your head back to the starting position.
Then tilt your head backwards and hold this position for 15 seconds as well. Repeat 10 times.
For the lateral neck stretch, tilt your head to the left while holding the position for 30 seconds, then repeat the same operation on the other side.
By performing these techniques on a regular basis, you will see your muscle pain fade away. If, despite this, your pain persists, it is advisable to consult a specialist.
