Simple tips to reduce tight neck …

KOMPAS.com – Many people spend more than eight hours sitting watching the screen.

This position often forces us to stay in the same position for a long time, head down.

No wonder many people suffer from lower back pain and tension in the neck.

In the United States, the problem is even the main reason why many people spend money on drugs.

According to Chrindye Dietz, a physiotherapist, many people suffer because of their daily habits.

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Frequent arches throughout the day can tire and stretch the neck muscles too much.

"When the cervical area is disrupted, the muscle will begin to protect and exert pressure on the nerves, which can then spread to the shoulders, arms, hands and even to the head, causing headaches," he said. he declared.

The easiest way to avoid this is to reduce stress on the spine and keep the neck supple.

Use postural muscles and sit upright with the chest swollen, head up over your shoulders and your abdomen pulled.

Dietz recommends keeping the posture during activities, even if it takes more effort to maintain it.

Depending on your activities, you can do it in different ways to avoid neck or spine pain.

1. Sit all day at the table

Many people work behind a desk all day. They sit with bad posture all day long.

To resolve this problem, adjust the computer screen to eye level and keyboard located at the elbow so that your arms cover a 90-degree angle.

If you do not have a special device, stack the book so that the screen of your computer or your work is in the proper position.

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Sit on a chair with your head and chin straight. Take a break every hour to rest your neck.

If you work all day with a laptop, use it keyboard and the mouse external to get the best posture.

"The current trend is for many offices to change their workspace so workers have a permanent office, so we can move all day," said Dietz.

2. Look at a cell phone or book

Many people also continue to look down without resting and looking at their cell phones or books, thereby increasing the load on the spine.

To overcome this, hold a cell phone or book with the same level as the eye when you use it.

If you lie on the bed and lean against the bed panel, bend your knees and rest your arms on them while reading a book or playing on a cell phone.

Stretch and replace the opposite position every 20 minutes or so.

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3. Driving

Staying on the vehicle bench for a long time, with your back supported, will make your head look forward with your shoulders up.

This position often causes neck problems.

The fix, place the chair higher, use it lumbar roll if necessary, you can sit upright and do not bend.

Rest your head comfortably on the chair.

Set the steering wheel with the position of the shoulder still bent. Adjust the mirror so that it is slightly bent towards the roof of the vehicle so that your posture can recover.

4. sleep

When sleeping, people often have problems with flexion of the spine.

To avoid neck pain, lie with the spine in a neutral position, both with your back and sides. Use a pillow to support your head.

If your position is facing the side, make sure your head is looking forward, not at your feet.

The pillow must be able to properly support the curves of the head and neck, not under the shoulder.

It would be best to use a pillow that can adjust the contour of the body or wrap a towel and lay it on a pillow, so that the part between the head and shoulders can be properly supported.

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Dietz recommends that you do not sleep on your stomach if your neck is tense.

Because, when it is on the stomach, the head stays in the same position during the night.

stretching

Dietz recommends that people over the age of 30 keep their posture upright and stretch every day.

"I recommend doing stretching several times a day for several days until the muscles are no longer tight," he said.

The stretch is recommended with five to ten repetitions and enter the following movements:

1. Fold the lower part of your back, then slowly rotate the body parts to the right and left.

2. Squeeze the right and left shoulders together.

3. Hold your shoulders and slowly tilt your head backwards.

4. Fold the head alternately to the right and left shoulders.

5. Stand and bend your back slowly.