When you sit for a long time and look at a computer or smartphone, there are times when your neck becomes stiff. The pain is not so severe that it is impossible to carry out daily life, so it is often taken lightly. However, if you continue to ignore this, there is a high probability that you will suffer from various cervical (neck) diseases without your knowledge.
The cervical spine is an area where fatigue easily accumulates because it supports the weight of the head, which is regarding 5 kg, at every moment. The structure that relieves this shock is ‘disk’, which is commonly used as the name of the disease. In fact, the disc refers to the cartilage structure between the vertebrae and is medically called ‘intervertebral disc’. The intervertebral disc is also located between the cervical vertebrae, the cervical vertebrae, which are composed of a total of 7 vertebrae, which act as a cushion to absorb shock and increase the stability of the cervical vertebrae.
What causes a cervical disc?
The incidence of cervical disc is on the rise regardless of the middle-aged and 2030 generations. According to the statistics of the Health Insurance Review and Assessment Service, the number of cervical disc patients has surged by 24.3% over the past five years. There are many reasons why the number of patients continues to increase. Harvard Medical School’s Brigham Comprehensive Spine Treatment Center said, “Cervical spine disease does not start overnight and is caused by the accumulation of various lifestyle habits such as poor posture, muscle weakness, stress, and lack of sleep.” Among them, poor posture when using smartphones and PCs is considered to be the main cause of the disease.
“Turtle neck is a typical side effect of overuse of smartphones,” said Min-ju Mo (Cheongdangju Oriental Medical Clinic), a high-dac oriental medicine consultant. If you use an electronic device for a long time, the turtle neck posture in which you unknowingly pull your neck forward becomes a habit. In severe cases, the cervical disc cannot withstand it and even causes musculoskeletal disorders such as disc herniation (neck disc) and spinal stenosis.
A simple stretch to prevent cervical vertebrae disease, ‘chin pull’
The muscles that hold the cervical spine are distributed in the front and back of the neck. These muscles need to be strengthened to prevent various neck problems. One of the representative exercises for strengthening the neck muscles is the ‘chin pull’. It is an exercise that does not matter where you are, and you can see results with just 5 minutes of investment a day. Seo Jeong-won, an exercise expert, emphasized, “The jaw pulling exercise is effective in preventing neck diseases and correcting posture.”
Exercise can be done either sitting or standing. The key is to raise your head so that the top of the head faces toward the sky. Be careful not to lower your head too much. Rather than straightening your back, it is better to hold your posture with the idea of opening your chest. After that, place your hand on your chin and pull your chin toward the back of the head while applying strength to the muscles in the front of your neck. Pressing your chin by applying force with your fingers also helps.
It is important to keep your head and shoulders in a straight line. Push until you have a ‘double chin’ and hold for 10 seconds. If you do it at least once a day whenever you have time, you can expect to correct the turtle neck and relieve pain.
Pay attention to posture rather than intensity.
If you apply excessive force to your shoulders and neck in the process of pulling your chin, you are more likely to get caught in the wall. Relax and be careful not to lower your head too much. Also, if you feel pain during the process of pulling the jaw, you should proceed within an intensity that can be maintained without pain. It is recommended that patients suffering from a herniated disc should lie on their back on a chair at an angle.
The chin pull operation is also possible using a band. The ready posture is the same as the bare body exercise, and it is performed by hanging the band on the head and pulling it. It is a movement that overcomes the elasticity of the band using only the head and chin, and is an effective method for controlling the intensity of exercise.
Help = Hidak Consulting Doctor Min-Joo Mo (Cheongdangju Oriental Medicine Clinic)
Seo Jeong-won, exercise expert (Healian Score Exercise Center Director)