Saying ‘no’ to that pain in the neck!
BY Ruwandi Perera
Have you ever longed to have a beautiful long neck that will add height and make you look great when you wear a necklace? But forget beauty! Ever simply wished that you didn’t wake up with a stiff neck?
Given that many of us work at our desks with computers, stiff necks are becoming more common and increasingly painful. What’s more, a stiff neck also leads to a bad back, stressed shoulders and a taut or tense spine.
The neck is designed to hold the head, which weighs around five kilogrammes. Leaning back helps the body carry out this task to some degree; but leaning forward, which is what we do at our desks and when typing on computers, makes the head feel even heavier – and this strains the neck.
Poor posture, weak core muscles, and natural wear and tear can cause neck pain. And not treating it can have long-term implications for your neck, shoulders and back muscles since they provide the support for your head.
Neck and shoulder pains increase stress and vice versa. This is why a simple action such as raising your shoulders to the ears, holding it for five seconds and dropping them down fast can temporarily relieve stress.
Daily strengthening and stretching exercises are mandatory. Not only will this ensure a longer and stronger neck, but exercise helps improve posture and maintain the natural head position of having your ears directly above the shoulders.
ALLEVIATING EXERCISES
UPPER STRETCH Sit or stand straight and keep your shoulders down. Turn your left ear to your left shoulder until you feel a comfortable pull on the opposite side of your neck. Hold for 20 seconds. Change sides. Repeat three times.
LOWER STRETCH Sit straight and hold the bottom of your chair tight. Bring your chin towards your left underarm until it’s pulled comfortably. Hold for 20 seconds. Change sides. Repeat three times.
NECK BOW Sit straight with your shoulders down. Bow your head until your chin touches your chest. Hold for five seconds. Repeat three times. Then hold it for 10 seconds and repeat twice.
NECK ROTATION Stand straight with your shoulders down. Slowly rotate your head clockwise with your chin touching your chest when it reaches the downward position. Repeat three times. Rotate three times anticlockwise.
SHOULDER SQUEEZE Stand straight with your legs slightly apart. Squeeze your shoulder blades together and stop when it hurts. Hold for five seconds. Repeat 10 times.
Read more about How To Use Muscle Memory To Form Healthy Ergonomic Habits https://chairsfx.com/computing-chair-advice/muscle-memory-ergonomics/
