Watch the video 8 effective exercises for neck pain that will help with back problems. The most common symptom of an unhe althy lifestyle (lack of movement and sitting in a bad position) is the pain in the back of the neck. The only remedy for pain is daily exercise: gymnastics to relax and strengthen the muscles.
Naspine and neck painwe recommendexercisesisometric. They load the right and left sides of the body equally, eliminating the tensions that lead to joint degeneration. They consist in "wrestling" with each other, e.g. we press the head with our hands and the head resists (the pressure and resistance must be balanced, i.e. the head does not make the slightest movement).
They are performed lying down, sitting or leaning against a wall, for example, so as not to burden the joints. They do not require any instruments, but are tiring - they raise your blood pressure and heart rate - do them in series with short pauses for several deep breaths.
For the exercise to be effective, exercise every day, at least twice for 5 minutes.
When pain persists for more than 14 days, it may be a sign of a degenerative disease. Then the orthopedist recommends treatment, e.g. special exercises.
8 simple exercises for neck pain
Repeat the exercises 3-4 times, avoiding quick and sudden movements.
Exercise 1 for neck pain
Sit on a chair, straighten up with your back against the backrest. Place both hands at the back of the head, tilt your elbows so that you cannot see them (they should be in the same plane). Gently press your hands on the back of your head while resisting your head. Count to 5.
Exercise 2 for neck pain
Sit upright on a chair with your back supported. Place your right hand on your right cheek, and the wrist should be level with the lower jaw. Gently press your hand against your face while resisting your head. Hold for 5 seconds. Do the exercise inside out.
Exercise 3 for neck pain
While sitting upright, look straight ahead. Place your clasped hands on your forehead. Gently press your hands on the forehead while resisting your head. Hold for 5 seconds.
Exercise 4 for neck pain
Stand with your back to the wall, keep your head straight, look straight ahead. Press your head lightly against the wall. Pay attention to the muscles on both sides of the neckthey tense with equal force. Mentally count to 5.
Exercise 5 for neck pain
Lie down on a mattress or even bed (the floor is too hard). Gently press your head into the ground. Hold for 5 seconds.
Exercise 6 for neck pain
Sitting upright in a chair, move your head back as you gently bring your chin up to your neck. It is important to keep looking straight ahead and not lowering your head. Hold for 5 seconds.
Exercise 7 for neck pain
Sit straight on a chair, tilt your head back as far as you can, and slowly "roll" her back to the right, then to the left. Come back to the starting position. The exercise will bring relief to a "tired" neck (e.g. as a result of long work at the computer), but it should not be performed with severe neck pain.
Exercise 8 for neck pain
Sit cross-legged against the wall, straighten your back, pull your stomach in a little. Press your shoulders down and stretch your head as high as possible. Imagine that she is pulling her spine to the Sufi here. Try to keep a perfectly vertical position. Hold for 5 seconds.
See the set of exercises for neck pain in the video
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