Top 5 Exercises To Cure Neck Muscle Tension
It is not uncommon for muscle tension, especially in the neck, to occur, particularly for those who spend a lot of time sitting stationary in front of computer screens. Fortunately, there are neck tension stretches to be done that relieve current discomfort and prevent future episodes.
Keep reading for five exercises to relieve neck tension that you can do almost anywhere for quick results and a healthier, looser you.
Neck Discomfort And Panic Attacks
Those with panic disorder can have feelings of neck tension they believe to be pain, but may actually just be discomfort leading to worse feelings. For example, anxiety sufferers may perceive that they have trouble holding up their head, almost as if their neck is weak.
It is not clear why anxiety causes this problem, but it is quite common to those with panic attacks. As advised, if your pain and/or discomfort is moderate or severe and stopping you from performing your daily activities, please visit your primary care provider.
Destress With Essential Oils
Essential oils arent just good for cleaning your yoga mat. Like a stretchy yin session, they can also help soothe tense muscles. I recommend using a few drops of peppermint essential oildiluted in a base of unscented almond oil or other any natural oiland massaging this into the area of your neck that hurts, Ebbin says. Peppermint oil help to relieve pain, as well as calm any muscle spasms. Bonus points if you also take a few whiffs of lavender or rosemary oil, said to help calm your mindor just go wild and make a bath experience out of it.
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An Advanced Tweak To Challenge 2
The sock-balls are placed in an area of your skull known as the occipital condyles.
The condyles provide attachments for muscles in a group known as the sub-occipitals. Sub-occipital muscles consist of the rectus capitis posterior major and minor, and oblique capitis inferior and superior. These muscles play roles in turning and/or tilting your head towards the side of the contracting muscle, as well as extending your head backward.
If your pain levels permit while you’re on the sock-balls, you might gently roll around on them. The sub-occipitals, discussed above, often have tightness, spasms and/or trigger points that can cause pain and negatively affect your posture. Many people find that using the sock-balls is a very effective way of working such kinks and tensions out.
Forward Head Posture Video
Bookmark the next video by chiropractor Dr. Oliver, to practice how to correct forward head posture on a daily basis. His explanations are clear and simple. I offer one little addition to the advice given in the video: In the beginning, when Dr.Oliver demonstrates the chin tuck, his neck is rather over-curved. I therefore recommend doing the same chin tuck while at the same time lifting the head upwards as if being pulled up by a high ponytail . Other than that, follow the video to the end to really feel which muscles need to be trained for lasting improvement.
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The Psychology Of Neck And Shoulder Tension
When stress responses occur infrequently, the body can recover relatively quickly from the physiological, psychological, and emotional changes. When stress responses occur too frequently and/or dramatically, however, the body has a more difficult time recovering. Anxiety Centre
The neck and shoulders carry a disproportionate amount of tension relative to the rest of the body. Some psychologists attribute neck and shoulder tension to people taking on or thinking they are carrying excessive burdens and responsibilities. In other words, pretty much everyone contends with neck and shoulder tightness at some point.
Psychosomatic pain and tension are particularly common in the U.S. This is hardly a surprise, considering that American workers have outdone Europe and Japan in terms of longer hours and stress-related illnesses, according to Forbes online. Many surveys and research studies cite the workplace as the leading source of stress and anxiety for most of the U.S. population.
Workplace stress aside, whenever our body activates something called the stress response, the body automatically tenses up. The stress response, also called fight-or-flight, causes the body to release hormones. These hormones initiate changes in our physical and psychological makeup.
Stretch But Avoid Sudden Movements
Stretching can help relieve the pain and stiffness, and prevent it in the future. Its important to stretch gently and slowly. Sudden movements can cause more inflammation, pain, and a more serious injury. Apply a heating pad or take a warm shower before stretching.
- Roll your shoulders backward and then forward in a circle.
- Press your shoulder blades together and hold the position for a few seconds, then repeat.
- Slowly turn your head from side to side.
For Those Who Don’t Like To Look Up
Often we suddenly look up, thereby increasing the over-curvature of the cervical vertebrae even more and begin to look like a vulture. Worse than being unsightly, a partly self-strangulated neck cuts off regular blood supply to the brain. A brain, hungry for blood containing oxygen and energy coming from the heart cannot think properly. Finding it difficult to look up also affects one’s mood, morale, and attitude. Someone who can only look down is a negative person.
Correct head alignment when looking straight ahead and when looking up.
Never In The History Of Calming Down Has Anyone Ever Calmed Down By Being Told To Calm Down
Thats not strictly correct, but it is funny because its true in a sense. Being told to calm down in the right way, or telling ourselves, can be effective. But that right way is maddeningly elusive. Most people feel its a tall order for anxiey to yield to persuasion and reassurance. Its hard to outsmart it, or suppress it by force of will. We dont feel like we are good at calming down. Here are some of the typical ways that people reflexively try to calm down :
- We tell ourselves to get over it, and that really doesnt work.
- We apply logic and reason, telling ourselves that it doesnt make sense to be so anxious, and that doesnt work either.
- We seek out the logic and reason of others, of friends with perspective and experts with authority, and that usually doesnt work. We still worry, we still feel jittery.
- We try to distract ourselves, and sometimes that sort of works but only temporarily.
- We try to sweat it out with exercise, and that may be the best solution that many people use. But it can still be unsatisfying. It takes a good chunk of time and energy, it doesnt always work, and you cant do it every time you need to blow off steam, and in any case exercise is stress reducing so long as it is something you actually want to do,14 and certainly not everyone does.
These arent best practices, just the easiest and most obvious things that worried people tend to try. That doesnt mean they are useless, and if you havent tried them, you should.
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Reduce The Amount Of Glare
The mirror-like and self-illuminated properties of the computer screens reflect the external light of the screen to create glares that strain our eyes severely. This can be avoided by reducing the room lighting by installing shades or blinds. Also, use of anti-reflection screen helps in eliminating the glares.
Try An Otc Pain Relief Cream
For Singh, her go-to is Tiger Balm, an OTC-cream made with ingredients like camphor, menthol, and clove oil.
Tiger Balm is like Indian hot sauce for me,” she says. “I put it on everything.” For peak effect, Singh recommends taking a hot bath and then applying Tiger Balm because it will better permeate the skin and relax the muscles. Apply it to your neck, the base of the head, the chest, and any other part of your body thats sore. Singh says you’ll find the cream eases tension, facilitates breathing, and improves the quality of sleep because of its relaxing effect.
Dr. Joy also swears by arnica gel, a homeopathic topical treatment designed to decrease inflammation and stiffness, and can speed up the healing process from an injury . All you do is apply the gel directly to the neck and shoulders and massage it in, allowing it to absorb. Repeat three times a day, or as needed.
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Pressure Points For Neck Pain
To try acupressure for neck pain relief, follow these steps:
Below is a list of pressure points for several different kinds of neck pain. Remember that in reflexology, the whole body is interconnected. That means that its not uncommon to stimulate one part of your body to activate or align another body part.
Dont Drive For Long Periods At A Time
Just like sitting at your desk all day, sitting behind the wheel of your car can affect your neck. If you have to drive for long periods, here are some tips for preventing a stiff neck:
- Take breaks to stand up and stretch.
- Set an alarm to remind you to check your posture while driving.
- Set your seat in a position that provides you the most support and puts you in good posture.
- Dont text and drive. Its illegal, dangerous, and bad for your neck to be repetitively looking up and down from your phone to the road.
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How To Relieve Stress From The Neck Or Shoulders
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When it comes to pain, the neck and shoulders are common sites for many people in the modern world. But may people are not so up to date with learning how to relieve stress from the neck or shoulder muscles. Although the sedentary lifestyle keeps much of the musculature throughout the body from being activated, the neck and shoulders are different. As millions of people sit at the keyboard all day, these muscles become and stay tense without us even knowing for such a long period of time.
As a result, the tension in the neck and shoulders can sometimes seem insurmountable. This pain is usually an ongoing thing, which might have flare ups at certain times. For instance, when you return to work on Monday after a couple of days off. The muscles have had a couple days to rest and recover, but the common story is that they contract even more, causing more pain then what they did on Friday.
On the other hand, Saturday afternoon might be when your pain gets really bad. The bit of a break from work might be all these muscles need to begin objecting to the daily abuse from being stuck typing out words 40 hours each week. Either way, hoping to relieve stress in the neck or a knot in the shoulder without much assistance can prove fruitless.
Is It Better To Sleep Without A Pillow To Avoid Neck Pain
Is it better to sleep without a pillow to avoid neck pain? Or, does sleeping without a pillow actually lead to neck pain? There are a few advantages of sleeping without a pillow to consider, especially for your posture.
Sleeping without a pillow will actually help extend your back and help you rest in a more natural position, possibly without any aches or pains. At the same time, using a pillow that is too soft will strain your neck muscles and reduce the flow of blood to the head.
Overall, sleeping without or with a pillow is a personal choice. That being said, here are some sleeping without a pillow benefits that you need to know:
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How To Do Pmr
Heres how to get started:
Massagers For The Neck & Shoulder Muscles
The Napio Neck & Shoulder Massager Available On Amazon.com
Whether you are feeling a lot of stress or tension in the neck or the shoulders, there are specific massage devices that can assist in easing the pain. In this day and age, you dont need to rely solely on your Partner or a massage therapist to give you a soothing massage.
Technology has advanced significantly over the years and the massage dives of today are simply incredible. But which massager is the best suited to a stiff neck or a shoulder full of knots and pinched nerves?. Can you get a massager that caters to both the shoulders and the neck?. These are very common questions when someone wants to relieve the stress in their neck or shoulder muscles. So to make choosing a massager so you can relieve the stress yourself easier, I have listed links to the best massaging device suited to each region:
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Can Stress Cause Neck Pain And Tension In The Shoulders
When we experience high levels of anxiety or stress, our bodys natural reaction is to tense up. When this happens consistently over a long period of time, it can lead to muscle tension, which can cause stiffness, tightness, aching, and pain in your neck and shoulders. Stress-related pain in this region is typically the result of emotional or mental anxiety, which can directly affect the muscles and nerves that run through your shoulders, neck, and spine.
Aside from psychological and emotional stress, other issues that lead to feeling the physical symptoms of sore shoulders are overuse, poor posture, long periods of sitting, incorrect or poor sleeping positions, and of course, cases of injury.
Ways To Tame Tension Headaches
If you ever had a tension headache, you know it can put a damper on your day. This kind of headache usually develops in the afternoon, causing mild or moderate pain that may feel like dull tightness or a band of pressure. Tension headaches occur when neck, shoulder, and scalp muscles become tense. Some people experience tension headaches from time to time others get them more often. While a tension headache is rarely debilitating, it can certainly make life miserable.
If you have frequent tension headaches , here are some strategies that can show you how to get rid of a headache.
How Does Stress Cause Tension In Your Neck And Shoulders
When your body and mind experience a little bit of stress, it can motivate you to get things done. But at times, the amount of stress becomes larger than the energy you have to motivate yourself.
If you canât make constructive use of the stress, then it tends to show up in physical symptoms. Difficult emotions and muscle tension in vulnerable parts of the body are some of those ways. Your sleep patterns also could change. This lowers your resilience to stress even further.
Reacting to stress in harmful ways can involve bad habits. Some people develop habits like smoking, alcohol use, and others. Stress, bad habits, and chronic neck pain are a vicious cycle. Not only do bad habits and pain increase stress, but the opposite is true. Stress can also increase pain and the tendency to make unhealthy choices.
Lack of exercise and poor diet affects your mind. In turn, your neck, shoulders, and head respond to your mental state.
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