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According to statistical data, the average person spends 2-4 hours a day sitting statically at a computer. Many of us, however, spend a much longer part of the day this way. It is no surprise that this digital addiction often leads to some serious consequences – constant pressure on the cervical spine causes neck pain, as well as longer-term problems.
Bright Side approached a prominent physiotherapist who advised the simplest ways to relieve neck pain, eliminate headaches (that originate in the spine), and improve posture in the comfort of your home.
1. Tennis ball massage
How to do it:
Grab a tennis ball and start massaging the base of your skull in different directions – we mean massaging, not applying excessive pressure.
If you feel you have hit a stiff area, work on it for at least 20-30 seconds, continuously applying pressure to that area during this time, then release and continue massaging.
Results: The tennis ball will help restore neck mobility because it easily reaches soft tissue and breaks up stiff and tense muscle fibers.
2. Bridge (reverse)
How to do it:
Lie flat on your stomach with your chin on the floor and your arms positioned at your sides.
Bend your knees so that your heels are over your buttocks.
Grab your ankles with both hands.
Inhale and lift your heels toward the ceiling and your thighs away from the floor. Lift the torso and at the same time lift the head off the floor.
Hold the position for 10 seconds.
Slowly lower your body to the floor while exhaling.
Results: The pose will help strengthen the shoulders and thereby strengthen the back muscles and the critical areas of the cervical spine.
3. Camel
How to do it:
Kneel on the floor, knees hip-width apart and thighs perpendicular to the floor.
Gently bend backward so that your palms touch your feet.
Hold your feet with both hands. If this is not possible, at least reach your fingers toward your feet.
Press your head back and hold the pose for about 30-60 seconds, then return to the starting position.
Results: The pose will help reduce stiffness of the neck muscles and increase mobility in this area.
4. Cobra
How to do it:
Lie face down. First perform the exercise without weights; after a week you can use small dumbbells or other weights. Repeat 30 times exactly as you see in the video.
Results: The pose will help lengthen and strengthen the front neck muscles and align the shoulders to restore the spine’s natural curvature.
5. Chin
How to do it:
Sit down and place your fingers on your chin.
Keep your eyes focused on the horizon, gently push your chin back toward your throat until you feel the limit — the so-called base of your head.
Hold the position for 5 seconds and then extend your chin forward again.
Repeat 10 times.
Results: The chin exercise will help align and reduce pressure in the spine and decrease muscle tension in the neck.
6. Corner pose
How to do it:
Stand in the corner of your room. Stand approximately 2 meters away from the wall.
Place both forearms on the walls in front of you – one on each wall. Keep your elbows slightly below shoulder height.
Lean into the corner until you feel pressure on your chest and shoulders.
Hold the pose for 30-60 seconds and then return to the starting position.
Results: The corner pose will help strengthen the muscles in the neck and relieve pain, tension, and discomfort in this area.
7. Double exercise for a healthy pain-free neck
To perform a quick exercise for the front of the neck, slowly tilt your chin upward and hold it for 15 seconds. Then lift your head back to the starting position. Tilt your head backward and hold the pose for 15 seconds. Repeat the exercise 10 times from both positions.
To mobilize the side of the neck, tilt your head to the left, bring your left ear toward your left shoulder. Hold the position for 30 seconds, then return to the starting position and repeat on the other side. Perform a total of 10 repetitions.
