How to relieve tension in the neck and prevent the occurrence of pain

Work at the computer - it is almost always the correct position of the back and head stretched forward. Layfhaker shows exercises to help stretch and relax muscles stiff neck, preventing pain and other problems with the cervical spine.

When you work at a computer, let alone a laptop, neck, as a rule, is fed forward.

This causes excessive tension of the neck muscles are forced to support the head in non-physiological state.

When the head goes forward and the shoulders are lifted, it tightens the upper part of the trapezius muscle and suboccipital muscles. Sternocleidomastoid muscle, on the contrary, is stretched and loses its tone.

Over time, the muscles get used to reside in a tense state, so you can no longer so easy to relax them.

Moreover, around the muscles grow collagen fibers fascia and fix them in the wrong direction: so that now it seems convenient to you.

Tense neck muscles can cause hyperlordosis cervical spine - a condition where the neck is excessively stretched forward.

This, in turn, impairs blood flow may cause the appearance of intervertebral hernia, cause a pinched nerve and other problems.

To not bring themselves to the disease, regular exercise the neck muscles by performing the exercises suggested. Some of them can easily perform even at work or in the car, you will need the ball to others, mat or gum-expander. They can do at home or in the gym.

Contraindications - severe pain in the neck or the underlying disease of the cervical spine: a hernia, a pinched nerve, or other. In this case, you need a qualified medical assistance and guidance of a physiotherapist.

Exercises for the neck muscles

1. Exercise with a massage ball

For this exercise you will need a small hard ball. There is a special massage balls, which are available on AliExpress, double or single. Instead, you can use a tennis ball or a golf ball.

Lie down on a mat, put a ball under one side of the neck at the base of the head. Begin to lower the chin, trying to touch his chest. Do this 10 times and repeat on the other side of the neck.

After this exercise, you can just roll the ball along the neck up and down, if the muscles felt stiff.

During the massage, you can feel the point where muscle tension is particularly strong. These points will be felt as tight clumps, click on the ball which is quite painful. Well-researched these areas until the muscles are soft.

Do not unroll the neck in the middle, just above the spine, roll the ball on the muscles of the neck on both sides of it.

2. Stretching the neck muscles standing

Stand up straight, put one hand on the back of the head, the other - on the chin. Pull the chin down and the back of the head - the top, the neck tends ago.

This exercise helps to stretch and relax the suboccipital and trapezius muscles.

3. Stretch the neck sitting

Sit down and leaned back against the wall. Nape drag upwards, making a "double chin." Hold this position for 5-10 seconds. Repeat 3-5 times.

4. Stretch the neck without the support for the back

This exercise can be carried easily anywhere, such as at your desk. Sit on the edge of a chair and move your body weight on the ischial tuberosity: so take back to neutral position.

Drag head back up, making a "double chin." Hold this position for 5-10 seconds, repeat 3 times.

5. Stretching using hands

Place one hand on your head and gently pull it sideways and forward. Hold for 10 seconds, repeat 3 times in each direction.

During this exercise, well-stretched trapezius muscles.

6. Stretching back to the deviation

Now we need to stretch the sternocleidomastoid muscle to avoid any imbalance.

To do this, pull the neck to the side and back. Fix the head in this position for 5-10 seconds, repeat 3 times in each direction.

With these exercises, you will relieve tension in the neck, get rid of fatigue and prevent problems with the cervical spine.