Useful Tips For Taking Care Of Your Neck

Neck pain is one of the most common problems in the general population. In most cases, neck pain is muscular in nature; therefore, they can be easily treated using exercise to take care of your neck.

On the other hand, you should know that some cases of neck pain are due to structural, bone or joint changes. These require special attention and thorough medical treatment. Fortunately, treatment techniques for this particular problem are well developed and very effective.

However, in many cases, taking care of your neck only means strengthening your muscles. If your neck problem is of this type, you will find a list of exercises below. Nevertheless, we must first gain a better understanding of this disease and its causes. Let’s discuss them.

What is the cause of neck pain?

Possible causes of muscle pain are the following:

Wrong attitude is maintained for many hours.
Excessive use of the neck muscles. For example, during sports activities.
Work pressure.
Use of inappropriate mattresses or pillows for sleeping.
Of course, there are many more causes, but these are the causes in the vast majority of cases. Make sure you avoid these things as much as possible to take care of your neck.

Symptoms of neck pain

Muscle pain is characterized by some special symptoms. The intensity depends on the severity of the problem and the general condition of the patient. Some of the most common problems are the following:

Pain in the neck.
Stiff neck and difficulty moving.
Headache
Feeling of nausea.
Dizziness and loss of balance.

If you notice these symptoms and if you think they are related to muscle problems, try the following routines. They are effective in strengthening the neck area and relieving discomfort.

Exercise to take care of your neck

Training of the neck

The first exercise we show you can be done in either a standing or sitting position. To begin, slowly bend your neck to one side, to the right, and then to the left.

Next, with your hand on the side you bend your neck, take your wrist to the opposite arm and pull your head down slightly to tighten the trapezius muscle and shoulder muscles. Hold this position for 20-30 seconds and do the same on the other side. Repeat this exercise five times on each side.

Neck rotation

While standing or sitting down, keep your back straight, while gently rotating your neck clockwise.

These rotations serve to loosen the neck muscles and reduce the neck tension. During the exercise, keep your shoulders and neck relaxed. When you have finished, repeat the rotation exercise in the opposite direction.

Exercise for arthritis in the neck

This exercise can even be done in front of the computer. Of course, always keep your back straight and well supported by the back of the chair.

To continue, slowly bend your neck to one side, first to the right while trying to get as close as possible to your shoulders, but do not lift your shoulders. The main thing is to do it slowly and uninterrupted. Repeat the exercise between 5 and 10 times for each side.

Exercise to strengthen the neck

To begin, cross your hands at the back of your head. Let your elbows point to the side and pull your chin back. With your hands, push your head forward as you try to withstand the pressure with your head.

Keep pressing lightly without making a dynamic movement. You need to hold the pressure for 15 to 20 seconds. Take a break and repeat the exercise 5 to 10 times.

Bending and stretching of the neck

To do the final exercise, lower your chin to your chest as you look up. Again, hold this position for 3-5 seconds. Then repeat the whole exercise 3 to 5 times.

Other recommendations

In addition to performing these exercises for neck pain, you can perform other related activities. For example, yoga is a good exercise where you learn to strengthen your back slowly, and take good positions that allow you to stretch your back muscles, to relieve tension in the neck and to maintain a healthier, healthier position every day.

Finally, if you suspect there may be something more serious, do not hesitate to consult your doctor.