Taking Care of Your Neck

This is a partnered guest post.

One of the most important supportive parts of the body is the neck. After all, it supports the head and the organ that controls everything else: the brain. However, so many people do not really put that much effort into taking care of their neck, often resulting in uncomfortable and even painful situations for people of all ages. In this brief guide, some tips regarding neck exercises and other general tips on caring for one’s neck will be provided. However, if you are experiencing heavy neck pain, make sure to consult a physician, such as the Palm Beach Spine Diagnostic Institute in Palm Beach for neck pain.

Neck Care Overview

According to the Mayfield Clinic for Brain and Spine, eight out of ten people will suffer from back or neck pain at some point in their life. That is a high percentage of people who will suffer from ailments like whiplash or serious injury. Taking better care of the various muscles that move our heads can prevent a good portion of these ailments.

Neck Exercises

The University of Maryland suggests the following exercises to keep the neck muscles limber and spry. Regular completion of these exercises can help prevent stiffness, muscle tension, and chronic pain.

Tilt from front to back: tilt your head slowly back so that you can see the ceiling and hold the pose for a few second. Then return slowly to your original position, and repeat 5-10 times three times a day.

Tile from side to side: keep your head straight as you slowly tilt it to the side, but not too far, and then hold the pose for a few seconds. Then return your head to the center position, and repeat on the opposite side. Repeat this exercise 5-10 times three times a day.

Rotate head from side to side: slowly turn your head as far as you can to one side and hold this pose for a few seconds. Then return to the center and move into the opposite direction, repeating these motions 5-10 times three times a day.

Side resistance: hold one hand against the side of your head and move your head down to the shoulder that corresponds to the hand you are resisting your movement with. Hold this pose for a count of five, then relax and do the opposite side. Do this 5-10 times three times a day.

Forward resistance: hold both hands against your forehead and try to move your head forward, resisting your movement with your hands. Hold this pose for a count of five, and then relax. Do this 5-10 times three times a day.

Backward resistance: place both hands behind your head and try to move your head backwards, resisting your movement with your hands. Be careful not to tip your chin. Hold this pose for a count of five, then relax. Do this 5-10 times three times a day.

Computer or Desk

The Texas Orthopedics, Sports, and Rehabilitation Associates recommend the following tips to taking care of your neck. When in front of a computer or at a desk, you should sit with your back against the back of the chair with some support for your lower back. Your feet should be on the ground and forearms should be resting on armrests with your keyboard at an equal alignment.

Telephone

Do not talk on the phone with your head tilted to one side, or holding the phone between your shoulder and head. Use a headset or speakerphone instead.

Driving

Sit straight in your seat and use the headrest. Make sure the top of the rest is as high as your head, and the back of your head is 2-4 inches from the back of the headrest.

Anne

I'm a mother of 2 who likes to get involved in too much! Besides writing here I started a non-profit, I'm on the PTO board, very active in my community and volunteer in the school. I enjoy music, reading, cooking, traveling and spending time with my family. We just adopted our 3rd cat and love them all!

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