The easiest ways to relieve neck pain , eliminate headaches (which originate in the spine), and improve posture in the comfort of your home.
According to statistics, the average person spends 2 to 4 hours a day sitting motionless in front of a computer.
However, many of us spend much of the day this way.
It’s no surprise that this digital addiction often leads to some serious consequences – the constant pressure on the cervical spine causes not only pain, but also long-term problems.
Online health portal contacted a prominent physiotherapist to share the easiest ways to relieve neck pain, eliminate headaches (which originate in the spine), and improve posture in the comfort of your own home.
1. Tennis ball massage
How to do it:
Take a tennis ball and start massaging the base of the skull in different directions – we’re talking about massage, not excessive pressure.
If you feel like you’ve hit a hard area, massage it for at least 20-30 seconds while applying consistent pressure to the area, then relax and continue massaging.
The results:
The tennis ball will help you regain mobility in your neck because it easily enters the soft tissues and tears apart the hard and tense muscle fibers.
2. Bridge
How to do it: How to do it:How to do it: How to do it: A quick exercise for the front muscles of the neck, slowly bend your chin up and hold for 15 seconds. Follow our Facebook group for mutual help – We HELP everyone with tried and tested folk recipes here -Folk Medicine – Health and Herbal Treatment in Bulgaria
Lie on your stomach with your chin on the floor and your arms at your sides.
Bend your knees so that your heels are above your buttocks.
Grasp your ankles with both hands.
Inhale and lift your heels up to the ceiling and your hips off the floor. Lift your torso and head off the floor at the same time.
Hold the position for 10 seconds.
Slowly lower your body to the floor as you exhale.
The results:
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The position will help you strengthen your shoulders and thus strengthen your back muscles and critical areas of the cervical spine.
3. Camel
Kneel on the floor, knees shoulder-width apart and thighs perpendicular to the floor.
Carefully bend back so that your palms touch your feet.
Grasp the legs with both hands.
If that’s not possible, at least try your best.
Push your head back and hold the pose for about 30-60 seconds, then return to the starting position.
The results:
The position will help relieve stiffness in your neck muscles and increase mobility in this area.
4. Cobra
Lie face down on the ground.
We repeat 30 times exactly as you see in the picture.
The results:
The pose will help you lengthen and strengthen the front muscles of your neck and straighten your shoulders to restore the natural curve of your spine.
5. Chin
Sit down and place your fingers on your chin.
Keeping your eyes fixed forward, gently push your chin back toward your throat until you feel the border – the so-called bottom of the head.
Hold the position for 5 seconds and pull your chin forward again.
Repeat 10 times.
The results:
Chin exercises will help you relieve pressure on your spine and reduce tension in your neck muscles.
6. Corner position
How to do it:
Stand in the corner of your room. Stand about 2 meters from the wall.
Place both forearms on the walls in front of you – one wall each. Keep your elbows slightly below shoulder height.
Lean into the corner until you feel pressure in your chest and shoulders.
Hold the pose for 30-60 seconds, and then return to the starting position.
The results:
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The angular position will help strengthen the neck muscles and reduce pain, tension and discomfort in this area.
7. Healthy neck without pain
Then raise your head back to the starting position. Tilt your head back and hold the pose for 15 seconds.
Repeat the exercise 10 times from both positions.
To move the side of the neck, tilt the head to the left, pull the left ear towards the left shoulder.
Hold the position for 30 seconds, then return to the starting position and repeat with the other side.
Do a total of 10 repetitions.
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