Exercises To Take Care Of Your Cervicals
Neck pain is one of the most common problems in the general population. In most cases the discomfort is muscular in nature; therefore, they can be easily treated with the implantation of exercises to take care of your cervicals.
On the other hand, you should know that some cases of neck pain are due to structural, bone or joint changes. These require attention and a medical consultation that includes a more complete treatment. Fortunately, the treatment protocols for this particular problem are well studied and highly effective.
However, on many occasions taking care of your cervicals is as simple as strengthening your muscles. For the times when your neck problems are of this type, below you will find a list of exercises. Still, we first need to better understand this disorder and what causes it. Let’s go deeper.
What are the causes of neck pain?
The causes of cervical muscle pain can be the following:
- Incorrect posture held for many hours.
- Excessive strain on the neck muscles. For example, during some sports or activities.
- Work stress.
- Use of inadequate mattresses or pillows for sleeping.
Of course, there are many more, but the vast majority of cases are caused by these causes. To take care of your cervicals, first make sure that you remove them as much as possible.
Symptoms of neck pain
Neck pain of a muscular nature is distinguished by a number of symptoms. Their intensity depends on the severity of the problem and the general health conditions. Some of the most prominent are the following:
- Pain in the back of the neck.
- Neck stiffness and difficulty of movement.
- Headache.
- Feeling of nausea.
- Vertigo and loss of balance.
If you notice these symptoms and you think they may be muscular, try practicing the following routines. They are very effective in strengthening the neck region and greatly alleviating these discomforts.
Exercises to take care of your cervicals
Deep neck flex
The first exercise that we present to you can be done standing or sitting. To begin, you should slowly tilt your neck to the side, first to the right and then to the left.
Then, with the hand on the side that you are bending the neck, grasp the wrist of the opposite arm and pull it slightly downwards to tighten the contralateral trapezius and the shoulder muscles. Hold the position for 20-30 seconds and do it in the opposite direction. Repeat this exercise five times on each side.
Neck rotation
Standing or sitting, you should hold with your back straight, while slowly flexing your neck in a clockwise direction.
These rotations serve to loosen the neck muscles and reduce cervical tension. During the exercise, keep your shoulders and neck relaxed throughout the movement. When you’re done, repeat the rotation in the opposite direction.
Exercise for cervical arthritis
You can carry out this third exercise even in front of the computer. Of course, always keeping your back straight and well supported on the back of the chair.
To continue, you have to slowly bend your neck to the side, first to the right and then to the left, trying to get as close to shoulder height as possible. The key is to do it slowly but without stopping. Repeat the exercise 5-10 times per side.
Cervical strength exercise
To begin with, you need to cross your hands behind your head ; keep your elbows extended to the sides and pull your chin back. Remember that your hands should push the head forward, while the head resists pulling back.
Keep pressing briefly, without performing a dynamic movement. You must do the pressures between 15 and 20 seconds. Then rest, and repeat the exercise 5 to 10 times.
Cervical flexion and extension stretch
To carry out the last exercise that we propose, you have to lower your chin towards your chest and look down, while sitting. Hold the stretch for 3-5 seconds.
Gently return your head to its starting position and stretch it back, performing an extension stretch. Again, you should hold the position for 3-5 seconds. To finish, repeat the entire exercise 3-5 times.
Other recommendations
In addition to doing these exercises for neck pain, you can do other related activities. For example, yoga is a good exercise in which you learn to build your back gently, adopting good postures that allow you to stretch your back muscles, relieve tension in your neck and maintain a much healthier position on a daily basis.
Finally, if you suspect that it may be something more serious, do not hesitate to consult your doctor.
