As factual information shows, the average person spends 2-4 hours a day at the PC. As you might expect, this computer fixation often causes some unpleasant consequences – increasing weight and neck pain cause trouble in our lives.
Neck pain
This type of pain affects a large percentage of the population and many people do not know how to get rid of this pain forever. There are various ways to relieve the pain, but after a few days of pleasant improvement, the pain returns and complicates our lives again. Thanks to these exercises, which you can do at home on your own, directly from a physiotherapist, this pain will subside and you will no longer have to deal with this problem.
Neck stretching
To complete a quick neck exercise, gradually push your jaw upward and hold it for 15 seconds. At this point bring the head back to the starting position. Turn your head backward and hold the posture for 15 seconds. Repeat several times from both positions. You should move along the side of the neck, tilt your head to one side, place your left ear on your left shoulder. Hold for 30 seconds, then return to the starting position and repeat on the opposite side. A total of 10 repetitions.
Nest
Place your body on a mat on your stomach. Bend your legs so they are above your buttocks and grab them with your hands as shown in the picture. Raise your heels up so that your thighs also lift into the air. Pull in your core while lifting your head off the floor. Hold for 10 seconds. Gradually lower your body to the floor and exhale.
Results
This pose allows you to strengthen the shoulders and thereby firm the back muscles and the core area of the cervical spine.
Corner
Stand near the corner of your room. Stand about 2 meters from the corner. Place your hands against the walls as shown in the picture. Keep your elbows slightly below shoulder level. Lean into the corner until you feel weight on your chest and shoulders. Hold the position 30-60 seconds and then return to the starting position.
Results
The corner position helps strengthen the neck muscles and reduce pain, pressure, and discomfort around the cervical spine.
Camel
Kneel on the floor and touch your feet behind you with your hands, as you see in the picture. Hold the feet with both hands. If that is impossible, turn your toes in any direction toward the feet. Push your head back and hold the position for approximately 30-60 seconds, then return to the starting position.
Results
The pose will strengthen the stability of the neck muscles and the mobility of the vertebrae.
Tennis ball
Take the ball and start rubbing the base of your skull in various ways. Press the ball so that it is pleasant, not painful. If you feel a more sensitive spot, give it attention with the ball for about 30 seconds.
Result
The tennis ball will help restore the flexibility of the neck, as it effectively penetrates soft tissue and breaks up tight muscle fibers.
Chin
Sit down and place your fingers on your chin. Keep your eyes looking forward and, using your fingers, press your chin toward your throat as far as you can. Hold for 5 seconds and then extend the jaw forward again. Repeat several times.
Results
The exercise allows you to realign weight on the spine and relieve tension in the neck muscles.
Cobra
Place your body on the ground, face down. Start by exercising without weight, after seven days add a small weight. Repeat exactly as shown in the video.
Results
The pose allows you to stretch and strengthen the front neck muscles and align the shoulders to restore overall drainage and flow of the spinal curve.
