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Each of us spends on average 2–4 hours a day with our head bent forward. In that position we write, work on a computer or operate a mobile phone. It can also be a cause of cervical spine pain. Take a look at seven simple ways to get rid of such pain and keep your cervical spine in perfect condition.
Masáž míčkem
For acute problems, a massage with a tennis ball will help you. Lie on the floor and place two tennis balls side by side under the lower part of the skull. Move your head so that the balls massage the entire nape. Hold for a moment and then turn your head first to one side, then to the other. The balls massage trigger points of the neck muscles. Given the hardness of the balls, this method is completely safe even at home.
Some yoga poses will also relieve you. Lie on your stomach, keep your arms alongside your body, bend your legs and hold your ankles. On an exhale lift your chest off the floor, the hips should remain continuously touching the ground. Stay in this position for about thirty seconds, then relax. This exercise will help people with rounded shoulders. You will improve your posture and reduce tension in the neck muscles.
Pravidelné cvičení
For the next exercise, kneel on the floor, keep your legs hip-width apart. Carefully lean back and try to place your palms on your heels. While doing so, push your hips forward. You should feel a strong stretch. Hold this position for thirty seconds. This exercise relieves a stiff neck and also increases its flexibility. The simple cobra pose also provides immediate relief in the shoulder and neck area. Just lie on your stomach, place your palms next to your shoulders and push up so the torso lifts off the floor.
Adopt various healthier posture habits. The load on the neck when using a phone with a bent head can reach up to 23 kg, which is certainly not healthy for the spine. The neck muscles carry the entire weight and can then ache and strain. The more upright you hold your head, the less tension and load there is on the muscles.
Cviky s bradou
Preferably every day perform a simple chin exercise. This will stretch and strengthen the muscles around the cervical spine, which will then hurt less during everyday activities. Stand up straight and keep your head level. Then slowly push your chin as far forward as possible. Place your index finger just under your lips, press and then retract the chin as far as possible. Repeat ten times; the pain should lessen.
After prolonged sitting, don’t forget to stretch. Stand in a corner of the room with your feet shoulder-width apart about one meter from the wall. Place your palms flat against the walls. Keep your elbows bent. Lean into the wall and push your chest forward until you feel a stretch in the muscles. Hold this position for 30–60 seconds, then return to the starting position. If the pain does not disappear even with repeated exercises and improved posture, it is advisable to visit a physiotherapist who will recommend further steps.
