Do you usually suffer from pain in the cervical area? The modern lifestyle, in which many works are dealt with the computer and in which we spend much of the day looking at the mobile, can cause us to have slight discomfort in the cervical area. In addition, if we do not rest properly or do not have good postural hygiene, the neck area can be overloaded and localized pains appear.
To deal with this situation, nothing better than knowing some of the best exercises to relieve and relax the cervicals. In this article we will indicate the step by step of some of the simplest and most effective so that you can incorporate them into your daily routine. Take care of your health.
The best exercises for cervical
Pain in the cervical area usually appears for several reasons. One of them is that we spend much of the day sitting or in the same posture; but, also, we may have a bad body position or don’t sleep properly. All these factors can cause us, in the long run, to suffer from discomfort in this part of the body that prevents us from feeling 100% good.
To relieve cervical and get a body in optimal condition, nothing better than knowing some of the most suitable exercises to relax this part of the body. Here we leave you a selection of the easiest ones you can do.
Stretching of the neck and back
We start with an exercise that is perfect to reduce the accumulated tension in the neck and the upper part of the back. To do this, follow the steps we indicate here.
- Sit in a chair with your back straight.
- Now, raise your right arm and put it behind your back.
- In this position, lower your head to the left loop and with your gaze fixed to the ground so that the area is stretched to the maximum.
- Hold on for 15 seconds and then repeat the same exercise but with the other arm.
Relax your neck
Cervical pain may also come from having too much stiffness in the neck area. In these cases, it’s best to relax this part of the body following the steps we tell you here:
- Take a towel and place it on the back of the head. With both hands, hold each end of the towel by stretching it to be taut.
- Now, you’ll have to put your head back and hold on for 10 seconds.
- Afterwards, return to the center position and tilt your head forward, looking at the floor for 10 seconds.
The towel is used to hold the area well and it doesn’t hurt too much, but if you want you can exercise without using it, at your choice.
Massage the cervical area
Another exercise to relieve and relax the cervical area we want to recommend is self-massage. It is a perfect technique to alleviate the inconvenience before it worsens and feel relaxation in the affected area. You will notice relief immediately, and to do so correctly, you will only have to follow these steps:
- With your fingers, gently press your neck and see if you can move your hands down your neck and slowly lower your back.
- Go pushing with the fingertips and, when you notice pain or discomfort, squeeze more intensely in the area.
- You can go down to the shoulder area to get greater relaxation of the entire upper back.
Bibliography
– Lopez, G. E., Mañó, T. S., Lluch, M. C., & Moscardó, L. D. (2011). Effects of an oculocervic exercise program in adults on cervical mobility. Physiotherapy, 33(2), 41-49.
– Cueco, R. T. (2008). The Cervical Column: Clinical Evaluation and Therapeutic Approaches: Anatomical and functional principles, clinical exploration and treatment techniques (Vol. 1. – Ed. Pan American Medical.
– Biriukov, A. A. (2007). The sports massage (Vol. 1, Editorial Paidorupbo.)