|
|
Neck
- stand tall. posture is one of the greatest contributors to neck and back pain. there should be a natural concave arch in your back, not a hump. don't slouch, hold your chin high. pull your head and neck in all the way, then release just a little. with practice this will become comfortable.
- bend your knees when you lift anything, and squat, don't bend over.
- don't sleep on your tummy with your neck to one side. sleep on your back or side with a neck roll and a pillow to support the arch in your back. sleep with your legs raised slightly.
- when you sit in a chair/sofa, don't cross your legs. cross your ankles if you want instead.
- When sitting, pull neck back. Also when reading, keep book at least 6 inches away from face, and sit upright.
- Neck stretching exercises: drop neck in front so chin comes down, then rotate left to shoulder, back to center, then right to shoulder. Life head facing forward, then turn to the right, back to center, turn to the left, back to center. Finally, touch right ear to right shoulder. Come back up, then touch left ear to left shoulder, come back up. Shrug shoulders, rotate back and forth gently to release strain.
- Get a nice neck and shoulder massage.
[email protected]
|