Use a backpack instead of a shoulder bag.Use a pillow that allows your head and neck to rest in a straight position. To maintain a neutral head position, sleep on your side or your back. Use a tray or table to change to raise the position of your computer or workspace if you’re doing something that requires you to look down for long periods. Do a few stretches or a bit of walking during this time. If you have to sit for long periods, get up and move around for at least 5 minutes every hour. Make a habit of checking in with your posture at all times throughout the day. The easiest way is to work on improving your posture and avoid slouching or letting your head fall forward. While it’s normal for neck concerns to develop, there are plenty of things you can do to prevent or help them. ![]() How to prevent neck flexion pain and tightness Lower your left shoulder and tilt your head to the right as far as you can.Interlace your fingers at the base of your spine.This exercise works the side neck muscles that connect to your ribs. If it’s comfortable, stretch the SCM muscle by gently lifting your chin while in the stretch. To deepen this stretch, use your hand to apply gentle pressure to your head. Slowly bend your neck to bring your right ear toward your right shoulder while keeping your shoulders in the same position.Engage your abdominal muscles to support a straight spine and draw your shoulder blades back and down.Start standing or seated with your arms alongside your body.These exercises help to stretch your shoulders and the sides of your neck. Release by tucking your chin into your chest and using your arms to shift your body back onto the bed.Hold this position for at least 30 seconds.Reach your arms and hands overhead or place them alongside your body for more support.Gently maneuver your body to allow your head to stretch along the side of the bed.Lie horizontally across the bed with your head, upper back, and shoulders near the edge.Slowly bend your neck backward and gaze up toward the ceiling.ĭo this exercise when you first wake up or before bed to relieve pain and increase circulation.Inhale as you look up and exhale as you return to the starting position. You can do this exercise by moving with each breath instead of holding the position. This exercise targets the front of your neck. These stretches relieve neck tension and pain, making them the perfect counterbalance to activities that require you to look down repeatedly. The goal of these exercises is to lessen the intensity and severity of symptoms. Do 3–4 sessions of 8–10 repetitions all at once or throughout the day.Hold for 2–3 seconds before returning to neutral.Feel the stretch in the back of your neck.Place your fingers on your chin to push your head as far backward as possible.Keep your eyes facing forward the whole time. This exercise loosens up tight muscles, relieves pain, and reduces spinal pressure. To deepen this stretch, place one hand behind your head with your fingertips at the base of your skull to help guide the movement. Slowly draw your chin in toward your chest. ![]()
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