Do you often find yourself waking with a crick in your neck? Do you regularly work on the computer for hours on end without taking a break to move around? Do you wish there was something easy you could do to ease your daily neck pain?
One of the most common complaints that I see as a massage therapist is neck pain or tension. Granted, this can have several causes, from poor posture and desk erognomics to hydration, movement, and even the state of your pillow. Of course, you can try a different desk system that will help with your posture if that is an option for you. Try not only switching water out for your usual coffee or sugary drink, but also drinking that water. Maybe try different pillows if you can that offer more support while sleeping. That leaves movement/ stretching/ exercise.
Let's talk about some easy stretches and mobility work that you can do throughout the day to help alleviate pain in your neck. You can do these at your desk, preferably every 30 minutes or so. At the same time, take a sip of water or get up and walk around for a bit. Set a timer so you don't forget!
Neck Flexion Slowly lower your chin to your chest (move only your head!) and hold this for at least 5 seconds. You should feel this in the back of your neck.
Neck Extension Slowly tilt your head backwards while keeping your shoulders and back stationary and hold for at least 5 seconds. You should feel this in the front of the neck.
Neck Lateral Flexion Again, while keeping shoulders and torso stationary, bend your left ear to left shoulder, hold for 5 seconds before returning to neutral position. Repeat on opposite side.
Neck Rotation While keeping back and shoulders still, rotate head as far to the left as possible, hold for 5 seconds. Repeat on opposite side.
If you are looking to take this to the next level, working with a personal trainer will help you to target specific muscles that will help improve your posture.
I hope these tips, along with receiving regular massage, help you to minimize or eliminate persistent aches and pains.
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