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You can relieve neck pain, stress, and tension with these simple neck stretches that only take five minutes.
Have you ever caught torticollis – that sudden, throbbing pain that hits without warning? Imagine how much your life would be affected if you struggled with chronic neck pain. Or that you couldn’t move your head.
It is therefore essential to adopt preventive measures to keep your neck and surrounding musculature mobile, including neck stretching. Fortunately, prevention helps a lot, and it’s not difficult to integrate these stretches or exercises into your daily life.
The importance of (Stretches) Keeping the Neck Flexible
The stress of modern life does not help reduce the effects of neck pain or back pain.
Think about it: When you’re attending a stressful meeting or driving in rush hour traffic, in which part of your body do you tend to hold back tensions? Probably in your shoulders, upper back and neck.
Work at her desk, lean over the stove or check her text messages. These are gestures your body does throughout the day, in a posture where your shoulders are hunched and your neck tilted forward.
Over time, these changes in posture can lead to changes in muscle length and tension, which can contribute to neck pain or immobility.
When Should I See a Doctor?
When it comes to pain or lack of flexibility in the spine or neck. You’ll want to ensure that a homemade treatment doesn’t worsen the problem.
“If you experience acute pain in any part of your body and symptoms continue to increase, you should see a doctor.
According to her, doing this is essential if you feel dysfunction, numbness or tingling in your extremities. These symptoms could indicate a severe problem. For example, see why one should not ignore neck stiffness accompanied by fever.
Start by Correcting your Posture
If you’re plagued by stress, constantly looking at your phone, and still feel like your neck is tense and sore, the best thing you can do is start by checking your posture. See examples of bad posture and how to correct them.
Set the alarm on your phone to ring every hour, then check your posture every time. Have your shoulders moved forward? Are they stretched and pulled up near your ears? Is your neck tilted?
While at it, Remember to Check your Jaw: Is it Tight and Tense?
Please take a few seconds to shrug your shoulders and release them, roll them back and forth, and then yawn to release the tension in your jaw.
Then check your posture. Mobilize your abdominals and retract your belly as if you were trying to pull your belly button towards your spine.
Sit or stand upright, evenly distributing your weight on your legs. Pull your shoulders back and check if your ears are aligned with your shoulders and hips (when sitting) and knees and ankles (standing).
Mindfully checking your posture and correcting it regularly during the day will help prevent muscle tension and imbalances from worsening over time.
Neck Stretching for Greater Flexibility
In addition to correcting your posture, taking a few minutes to stretch your neck two or three times a day will ensure you maintain your mobility and range of motion. If you suffer from tension or imbalances that have affected your mobility, these stretches can help relieve and correct the problem. This simple stretching routine takes less than five minutes and can be done anywhere.
If you’re having trouble touching your chest with your chin or feeling stiffness at the base of your skull, you probably need to relieve tension from your neck flexor muscles. The following stretch can help.
How to Do these Stretches
- Sit or stand upright, keeping a perfect posture and mobilizing your abdominal muscles.
- Inhale, then exhale, trying to lower your chin to your chest.
- Stop the movement when you feel that it is pulling at the base of your skull or if you have a good range of motion, that it is pulling into the top of your shoulders.
- Hold this position for 30 seconds by breathing deeply. Release and then repeat.
- If doing this stretch for a full 30 seconds is uncomfortable, do three sets of 20-second stretches or four sets of 15-second stretches instead.
- The goal is to hold the stretch for 60 seconds, but you can achieve the same result by replacing longer, sustained stretches with shorter stretches.
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