With the development of technology and the emergence of new technology-based business lines, the percentage of people working at a desk is increasing day by day. People who spend long hours at the desk, both at home and in the office, may begin to experience some physical problems after a while.
What is Neck Stuck?
There are muscles with a strong structure between the vertebrae in the neck, and neck stiffness occurs as a result of contractions in these muscles due to various reasons. The modern life we live in today does not generally operate in a system about moving. Working at the computer in most lines of business brings along the problem of staying still for a long time, and therefore neck stiffness. You can discover simple exercises that can be done at home to prevent stiff neck.
What are the Symptoms of Stiff Neck?
The most important symptom of stiff neck is when you try to turn your head to the right or left, you feel a strong pain that prevents you from moving. This pain can be quite annoying and even not limited to the neck area, it can also affect the surrounding muscles. For example, when your neck is involved, you may feel pain in your arm or back after a while.
What Triggers Stiff Neck?
- stay still
- Staying in front of the computer for long periods
- sleeping in the wrong position
- Muscle tension due to stress and anxiety
- unconscious exercises for movement
- Sleeping on an uncomfortable pillow or bed
- The most important thing that triggers stiff neck is staying still for a long time.
Things to Consider to Prevent Neck Pain
- Be careful not to lie face down while sleeping. In this sleeping position, your neck may be subjected to a heavy load.
- Everything in the body is interconnected. For example, even clenching your teeth can cause pain in your neck muscles.
- Try to stay away from stress. Stress affects not only our mental health but also our physical health negatively and can create tension in the muscles.
- While driving, make sure your neck is supported and avoid sudden situations that could injure your neck as much as possible.
- If you are making long phone calls, you are likely to experience neck pain. We recommend using headphones, especially instead of holding the phone between your neck and shoulder.
- While preparing your desk, you should make sure that your computer screen is at eye level. Otherwise, you will have to lean towards the screen all the time, and this will create a disorder in your posture and trigger neck pain.
Neck Exercises
Before starting the exercise, it is very important to keep your neck in the correct position. For this reason, we recommend that you first bring your body to the position where you keep your head and neck straight and face straight ahead. Maintaining this position during your exercises will help you have an efficient and correct exercise process.
- To strengthen your muscles, you can first put your hands on your forehead and push your head in the opposite direction while trying to push your head forward. You can continue this movement for 10 seconds and repeat 3 times.
- Afterwards, you can do the head tilt movement, which is the opposite of the head tilt movement. Here too, you can create counter resistance by clasping your hands behind your head while pushing your head back. You can do this movement for 10 sets of 3 seconds.
- After flexing your neck front and back, you can complete your muscle strengthening movements by flexing to the right and left with the same logic. For this; put your right hand on the right side of your head and counterforce with your hand as you try to push your head to the right side. You can do this move in 10 sets with 3-second intervals. We recommend that you follow the same procedure for the left side as well.
- To prevent your neck from contracting and to allow your neck to move more easily; You can turn your head to the right with calm and slow movements, count to 3 and return to the starting position, then repeat the same movement for the left side. It will be enough to do this exercise 5 times.
- You can do the same movement this time by bringing your head up and down. However, we recommend that you do not strain your head and move slowly and controlled as much as possible.
- Finally, you can rotate your head clockwise in a full circle as wide as possible. Then you can repeat the same movement in a counterclockwise direction.
Before doing these exercises, you can consult your doctor and make sure that there are no problems that may prevent you from doing these exercises.
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