When there is discomfort in any of the structures that make up the neck, such as muscles, nerves, bones, and intervertebral discs, we speak of the presence of cervical pain. This condition can be caused mainly by the muscular tension that occurs when adopting a bad posture while standing, sitting, or in front of the TV, by having the computer monitor too high or low when sleeping in an inappropriate posture, or by making movements jerks with the neck during exercise. Neck or neck pain is quite an intense discomfort that can become chronic pain.
Relaxing the cervicals is very important to reduce the muscle tension that usually causes pain in the neck, dizziness, tremors in the hands, and loss of balance. The best way to reduce the stress in a muscle contracture and relieve neck pain is by performing exercises to relax the cervicals, which, if practiced constantly once a day, will offer remarkable results. Find out what they are and how to do them in this FastlyHealarticle.
Turn the neck
Without a doubt, mobility is vital to eliminate the accumulated tension in muscles such as the trapezius, which group all the stress and, when touched, cause pain. One of the best exercises to relax the cervicals and relieve neck pain is to sit up straight in front of a mirror and begin to rotate the neck to the right and the left, then down until the chin touches the chest and then up, looking at the ceiling.
These twists allow for stretching and somehow untangling the knots that may be present in the muscles near the cervicals, helping to improve pain and regain mobility. To be effective, they must be done every day until the tension has been eliminated. Perform ten repetitions on each side and do the exercises slowly and smoothly, exercising first one side and then the other until all four movements are completed.
The best way to explain this exercise to relax the cervicals is to say that the movement you must perform is to move your shoulders as when you say “I don’t know,” a subtle lift of the shoulders that then falls in a relaxed way. This movement relieves the tension accumulated in the trapezius and also helps to improve the mobility of the shoulders, which may be contracted by knots in the muscle tissue.
Perform the movement of lifting and dropping your shoulders at least 20 times, making sure that while you do it, you do not exert any tension and that your shoulders are indeed falling naturally. When there is a lot of pressure, you can feel your shoulders drop suddenly, and it is difficult for you to get the movement to flow smoothly; this is normal and improves as you practice the exercise.
To relax the vertebrae that go from the shoulders to the neck and the cervicals, sit up straight in front of a mirror, drop your arms and shoulders to your sides, and circle your shoulders. Ideally, you should do 20 circular forward and 20 backward circular reps. This is one of the best exercises to eliminate muscle tension and regain mobility.
While doing the exercise, always watch the posture of your back and the tension in your shoulders; you must be aware that your muscles have to be as relaxed as possible for these exercises to take effect, and you can find relief from neck pain.
Ears on the shoulder
This is one of the best exercises to relax the neck, especially for torticollis pain and concentrated tension in the neck. Sit with your back straight in front of a mirror and turn your head down and to the side as if trying to touch your right shoulder with the right ear; then place the hand on that same side above your head without exerting downward pressure and maintain the posture for a minute, rest and repeat five times.
Then you need to repeat the whole process on the left side. It would help if you were careful that you are not putting pressure with your hand on the head, as this can further injure the vertebrae in the neck. This exercise is perfect for reducing the frequency and intensity of dizziness due to cervical tension. It allows the muscles that interact with the middle ear and the labyrinth to relax, thus helping to improve any depressed nerve.
To finish this routine of exercises to relax the head, we are going to close with one of the strongest, and that is why it should be done at the end when the muscles are already warm and have exercised enough. What should you do? Bring your right hand up to your left ear, passing your whole arm over your head and leaving your left arm relaxed and down. Gently and slowly, you will push subtly and to the right with your hand, leaving as much space as possible between the left shoulder and the ear on the same side, staying that way for a minute, then rest and repeat the exercise on the opposite side.
Tips to relax the cervicals
- Always keep an eye on your posture; for this, we invite you to read these tricks to improve body posture.
- The more flexible you are, the more relaxed your neck will be. To achieve this, practice disciplines such as yoga and Pilates that will help you increase flexibility and decrease muscle tension.
- Before starting to do the exercises to relax the cervicals, it is advisable that you apply warm compresses for 15 minutes and then cold compresses for 15 minutes to soften the ligaments and muscles, reduce pain and allow the exercise to be more effective.
- The therapeutic massage performed by professional therapists is ideal for untangling knots present in the cervical and offers greater mobility.
- If the neck pain is terrible, try to relieve it with pain relievers that allow you to carry out your daily tasks.
- Exercise daily by practicing a sport of your choice to release stress and reduce tension.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to relax the cervicals, we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.