Pain in the neck, head ache, slight ache in the shoulders, tingling in the arms or hand – all these symptoms might result from a one-sided load resp. malposition. Often, unnatural body postures arise at the desk as well as due to the constant view on the smartphone or tablet. When suffering under complaints in the neck we tend to take a relieving posture. But, this is not easing the pain. It is better to care for movement instead of being immobile. Special exercises against a tense neck for loosening and stretching neck muscles may ease or even prevent pain and tensions.
Exercises against a tense neck for loosening and stretching of the neck muscles
Exercise #1: Sit on a chair in an upright position. Then, slightly turn your upper body to the left side. Following, turn your head into the other direction. Try to shortly keep this position. Afterwards turn into the opposite directions. Repeat ten times, each side. After a short break repeat the series twice.
Exercise #2: Place your hands at the side of your shoulders. Try to slowly draw circles with your elbows; first forwards, than backwards. Make 15 to 25 circles, repeat four times.
Exercise #3: Stand in an upright position. Tilt your head forward by moving your chin towards your chest. Here, you should feel a stretch in your neck. Go back to the starting position. Make four times 20 to 25 repetitions.
In case you are suffering under serious movement restrictions, numbness or even signs of paralysis seek medical advice. Neck pain can also triggered by slipped discs, a whiplash or rheumatic diseases.