Most of us have a laid back attitude when it comes to painting a picture about ourselves. Fortunately, there are steps you can take to relieve stiff neck symptoms and make you feel more relaxed, comfortable and relaxed.
Let’s take a look at six strategies you can use to get rid of your stiff neck.
What causes a stiff neck?
Before we dive into the tips for relieving stiff neck symptoms, let’s quickly touch on some of the reasons why your neck may feel stiff – starting with posture.
“It’s no secret that most of us spend a good portion of our day looking at a phone and / or a computer screen,” said Christina Keho, a physiotherapist and yoga instructor. And if you look at the screen all the time, the posture can be a problem.
“Usually we sit in a ‘forward head posture’, where the shoulders are rounded to the front and the head is held forward, where the ears line the front of the shoulders,” Keho continued. “This causes the muscles in the back and back of the neck to work harder to hold our head and neck” – which can make the neck stiff.
Another culprit that is playing with your neck stiff? Too much pressure.
“[When we’re stressed]”We put a lot of strain on our shoulders or necks,” Keho said. “If you stretch your shoulder and surrounding muscles all day, these muscles can become tense and stiff.”
Not getting enough movement throughout the day — or staying in one position for too long (for example, sitting at a desk or sleeping in an uncomfortable position) can also cause stiff necks.
“The biggest cause of stiff neck is lack of movement,” said Tony Matoska, a physiotherapist and clinic manager. Athletico Physical Therapy at Muskego, WI. “A lot of people find sitting in one place for too long all day, which makes the joints stiff and the muscles stiff.”
Obviously, there are many factors that can cause stiff neck symptoms. But the question is, how do you get rid of these symptoms?
Do neck exercises …
One of the ways to overcome stiff neck? Exercise aimed at the neck and stretch. Here are some exercises you may want to include in your daily routine to relieve stiff neck symptoms:
Chin baldness. The chin baldness exercise “will help improve posture throughout the day to avoid front head posture,” Keho says – and the stiff neck that can often come with it.
“For a chin baldness, you want to sit in a neutral position. So the shoulders are aligned with your hips and your shoulders with your ears,” Keho said. “Draw behind your chin, keeping your jaw and shoulders relaxed.”
For best results, Keho recommends repeating chin baldness 10 to 20 times in a single session — and cycling between 5 to 10 sessions throughout the day.
Stretch the upper trap. The upper extremity muscles are located on either side of your neck এবং and “these are muscles that become particularly stiff with pressure because they are the muscles we use to extend our shoulders toward our ears,” Keho said. “This stretch will help reduce tension in these large muscles and can be very effective when stress is the main culprit for stiffening your neck.”
To stretch your upper trap muscles, “Draw the right ear to the right shoulder to feel an extension to the left side of the neck,” Keho said. “If it is tolerable, gently pull it to the right side of the head [shoulder] To feel a deep stretch. “
Hold the stretch for 20 to 30 seconds; Then, repeat on the left.
Levator scapulae stretch. Another muscle to target if you want to loosen up your neck? Levator scapula.
“The levator scapula is a muscle on the side and back of the neck,” Keho said. “In my experience, when the neck is stiff, there are a lot of knots in this muscle. Extending this space can help with overall mobility and neck stiffness. “
To extend this, start by “bringing the right ear to the right shoulder,” Keho said. “Once you have achieved that position, slowly turn your head towards your right armpit. You should feel a stretch on the left side of the neck – but more on the back of the neck than on the upper trap. “
Hold the stretch for 20 to 30 seconds, then switch to the left. Repeat the process two to three times on each side.
… And yoga postures
Yoga can also be a great way to relieve neck stiffness. Some yoga poses that are especially helpful for stiff necks:
Standing forward fold. Folding in front is a basic yoga posture that is also great for the neck because it “helps reduce the pressure on the gravitational spine and helps to open the neck joint space,” Keho said.
To get into the posture, “Stand apart from the width of your buttocks. Slowly lower your spine to bring your hands to the floor, “said Keho. “Keep your knees slightly bent so as not to put extra pressure on your back.”
You can either place the tip of your finger on the floor or place your elbow on the opposite hand. From there, “let your head be heavy on the floor,” Keho said. “You can gently sway from side to side or shake your head yes / no if you feel comfortable.”
Stay in posture for 5 to 8 breaths.
Needle thread. This posture “helps open the upper back and neck and relieves tension,” Keho said.
To thread the needle, “Start all four,” Keho said. “Reach the right arm with the left hand. If it feels comfortable, lower it to the right shoulder.”
Hold here for 3-5 breaths, then repeat with left hand.
Supported fish posture. This yoga posture helps to improve mobility through your thoracic spine …[which is important because] When this area doesn’t work well, the neck can compensate and feel stiff, “said Jackie Fenton, a physiotherapist, yoga instructor and owner of Bright Heart Yoga Studio.
To enter the posture, place a pillow, block or foam roller between your shoulder blades and the spine of your spine. Bend your knees and keep your feet flat on the floor, lean back with a pillow, block or foam roller and place your hands behind your head, allowing your chest to open. Stay in posture for 10 breaths.
Adjust your workstation
As mentioned, sitting at a desk all day can play a big role in tightening the neck. So, if you want to make your neck feel less stiff, creating a more ergonomic workstation is a great move.
There are several ways to update your workstation to make it more neck-friendly, including:
- Keep your monitor at eye level. “If you spend the day looking up or down at the monitor, you will inevitably have stiff muscles because they are not a great position for our head, neck or shoulders,” Keho said. “Keeping the monitor in a position where it matches your vision allows you to maintain good posture throughout the day.”
- Adjust your desk and chair to make sure your feet are resting flat on the floor. “Make sure the height of your desk cleans the knees and thighs,” Matoska said. “If your chair is too long, use a footrest to make sure your legs are resting flat.”
- Use a headset for phone calls. Holding your phone between your neck and shoulders is a sure way to create a stiff neck, so “use a headset and / or place a speaker to call to avoid sticking the phone between your shoulders and neck,” says Matoska.
Get a massage
Another great (and relaxing!) Way to find relief from a stick neck? Booking a massage.
“Massage can definitely help a stiff neck … whether the neck stiffness is more intense or lasting,” Keho said. “Massage can help improve blood flow to tense muscles and improve muscle relaxation to help reduce pain.”
Let your massage therapist know that you are feeling a stiff neck — and while they are working, let them know if the pressure seems too intense or if you are tensing yourself.
For added convenience, ask your massage therapist to show you some TLC in the area around your neck. “The upper jaw and the area around the shoulder blades are common areas that become tight and sore with neck pain and are great for dealing with during massage,” said Matoska.
Invest in a new pillow
Do you have your neck stiffest in the morning? “If you find that you are constantly waking up with a stiff neck – and it is improving day by day – it is possible that your pillow may be a culprit,” Keho said.
If you use a soft, fluffy pillow, it may be time to change things. Kehoe recommends memory foam pillows that are contoured so that the neck stays in a comfortable, supported position throughout the night – as opposed to soft pillows, which do not provide too much support and can be a contributing factor to neck tightening.
Try rolling the foam
Foam rollers are great tools for workout recovery – and as it turns out, they’re great tools for dealing with neck stiffness.
To help relieve the symptoms of neck stiffness, you don’t really want to roll the foam on your back; Instead, focus on your back.
“The upper and lower back (thoracic spine) in the middle of your back helps to relax tense muscles and remove stiff joints,” says Matoska. “Working on foam rollers to stretch your middle back is also extremely beneficial for the various layers that feel stiff.”
And if things sound a bit … crunchy during the process? No worries. “It’s very common to feel pops and cracks when rolling foam, which is a sign of relieving stress from stiff joints,” Matoska said.
This information is for educational purposes only and is not intended as an alternative to medical diagnosis or treatment. This information should not be used to diagnose or treat your health problems or conditions. Always consult your doctor before changing your diet, changing your sleep habits, taking supplements, or starting a new fitness routine.