Neck pain is often a constant complaint when people are stressed; however, neck muscles can also become strained from poor posture or conditions such as osteoarthritis. Although it is not a serious problem, it is important to pay attention to avoid suffering from degenerative conditions.
In accordance with Mayo Clinica non-profit entity dedicated to clinical practice, education and research, this health problem can cause muscle stiffness, spasms, headache, and decreased ability to move your head. so yes, these symptoms appear with greater intensity and persist for several days, you should go to the doctor immediately to diagnose the cause and treatment.
In that sense, when the pain is mild, it can be treated from home with the help of natural remedies or physical exercises that reduce neck tension. According to The vanguard, Experts have identified three types of exercises: joint mobility exercises, stretching exercises, and muscle strengthening or strength exercises.
Joint mobility exercises
Alex Pifarré Pascual, a graduate in Physical Activity and Sports Science, points out for La Vanguardia that this type of exercise focuses on movements that must be performed with greater amplitude, but it is not necessary to spend much more than 10 minutes a day on them.
- External and internal rotations: For this exercise, you should get six supports on the back and then rotate your arms externally and internally while keeping them extended downwards. To achieve good scapular retraction in rotation, emphasis should be placed on stretching the extremities very well. In the same way, Breathing in this exercise must be coordinated with these movements, so when performing external rotation, inhale deeply to, in internal rotation, make a complete exhalation.
Stretching exercises
As such, These exercises help reduce tension in the area and It only takes 10 minutes a day. Pifarré explains that muscle stretching exercises should focus on exerting some excessive tension to activate the muscle’s defense mechanisms.
- Workouts from a chair: These exercises should be performed seated, with a sustained tension of 10 seconds. In this position, hold onto the chair with one hand and stretch the cervical area with the other, applying a slight movement to the opposite side. It should be held and then repeated on the other side.
Strength or strengthening exercises
Physiotherapist José Casaña pointed out to The vanguard that strengthening exercises are used to muscularly improve the neck area and thus be able to better tolerate loads. The ideal is to focus above all on body awareness and on activating only those muscles required in the exercise. In that sense, experts advise doing these exercises two to three days a week.