Muscular clamps of the neck and back: relieving pain by changing the posture. The most common cause of neck and back pain is chronically tight muscles , and this chronic tension is usually the result of misaligned vertebrae that impinge on the nerves. When a muscle remains tense , several events occur leading to chronic pain. Firstly , the muscles begin to work much stronger than normal. You noticed this when you clenched your previously relaxed hand into a fist.
All this extra effort leads to leaching of beneficial chemicals from the muscles. If you keep your fist tightly clenched for a while , you will find that it bleeds. The fact is that with muscle clamps, blood is squeezed out of the arteries and capillaries of the muscle area. Thus , we come to the pattern of the formation of these pains: tense muscles are associated with the formation of toxins , and the blood flow is insufficient to remove them.
The accumulation of toxins begins to irritate the muscles and this also causes pain. When the brain receives pain signals , it increases muscle tension in this area , which further reduces blood flow and increases pain. If this situation continues , this area of \u200b\u200bthe body will begin to hurt constantly.
Sometimes we bring ourselves to the formation of such constricted zones in our body , but as long as this is not too pronounced , discomfort does not arise. And then there is stress , which creates additional muscle tension , which itself causes pain. It is worth relaxing a little , as this pain stops , but this part of the body remains tense and clamped , so that with each subsequent stress, a new pain will come from here.
Exercises for the neck and back help relieve such pain by relaxing the muscles , increasing blood flow by flushing out toxins from muscle tissue, and straightening displaced vertebrae.
The following neck pain relief exercises aim to relieve stress in the neck and shoulders , and these are precisely the areas that are most vulnerable to poor posture. If you suffer from headaches , neck and shoulder pain and tension , pay special attention to these simple exercises that take no more than 10 minutes.
For best results, do them twice a day , morning and evening. If you do not have enough time for two times , it is better to do them in the morning after a warm shower. In addition , throughout the day you can do that part of these exercises , which is called self-massage.
When the pain stops , make yourself two or three exercises from this program for each day so that they cannot return.
RELIEF OF NECK PAIN
( approximate duration of the exercise 10 minutes)
SHRUGING
Many people instinctively shrug their shoulders to relieve tension in this area. The following exercise should be performed slowlyaccompanying it with proper breathing.
- Take a natural posture.
- Take a slow, deep breath in through your belly as you begin to lift your shoulders.
- Continue inhaling as your shoulders rise to their maximum height , and then pull them back.
- When the shoulders are in the maximum upper back position , start exhaling.
- Slowly exhaling all the air from the lungs , lower your shoulders , and then bring them forward and up again.
- From the beginning of a new breath, repeat the movements of the shoulders up and back , and then exhale , lowering them down and bringing them forward.
- These movements must be accentuated , but without pain.
- Take your time , the slower you do the exercise , the better. Do each exercise 4 times.
Now it's time to warm up the neck and shoulders , and for this you need to increase the stretching movements.
Touch your fingertips to your shoulders and , starting to inhale , slowly raise your elbows up and back. The exhalation begins when the elbows have already made a wide arc , and you begin to lower them and take them back forward.
Continue to exhale , now lifting your elbows up and forward so that they are connected in front of the chest.
Attention: the exhalation must be completed when the elbows meet in front of the chest. Spreading your elbows and lifting them up and back , start inhaling.
Repeat this cycle 4 times. EXERCISE "READING"
- Hold open hands in front of you at shoulder height , as if holding a book and reading it.
- Taking a deep breath , raise your hands , constantly following your palms with your eyes so that your head leans back.
Do not bend your back while doing this. You will feel a noticeable stretch under your armpits and across your chest. - Leaving your arms raised to failure , stay in this position and hold your breath for two counts.
- Making a full exhalation , slowly lower your head with your chin to your chest so that by the end of the exhalation your head hangs completely without support.
- Begin the next breath and , holding your hands so that the shoulder and forearm are at a right angle , take your elbows back to the limit , to completely straighten and expand the chest.
Hold your breath for two counts. - Now exhale and imagine that you are jumping into the water from a springboard , stretching both arms as far forward as possible and still leaving your chin on your chest.
Hold your breath for two counts. - Start inhaling , returning to the starting position ( "reading" position).
- Finishing the exercise , exhale and lower your chin to your chest again.
Count to two. Do this exercise 4 times in a row. Starting the second repetition , raise your head to the starting position and start inhaling with a raise of your hands.
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