chiropractorchiropractorchiropractorchiropractorchiropcThe most common cause of stiff neck and / or neck pain and shoulder is poor posture . Some others who contribute to this type of pain are: bad sleep habits, cold drafts, stress, etc.
You can treat stiff neck, upper back pain and even headaches and migraines to be well aware of your posture. Overloading the muscle tension just to keep your head up along the way, over time can lead to chronic headaches and migraines.
trapeze, pectoral and dorsal width are the 3 main muscles of your shoulder. Its sole purpose is to move the arm.
While pecs and lats are the main engines of our arm, the diamonds on the back are those that provide stability to the shoulder joint. As the work pectoral and dorsal to rotate the arm inward diamonds in the upper back become weak. This can cause the shoulder joint to go too far forward, out of its neutral alignment. This can be avoided by strengthening the upper back, using the rhomboids. You can do this following exercises for the shoulder alignment to feel the rhomboids put your shoulders back into its rightful place.
1. Exercise shoulder alignment
- Stand with arms hanging at the sides
- Rotate your wrists outward as far as you can
- Press rotation in the lower arm turning the palms on the thighs of the elbow, but …
- Keep your shoulders and the upper arm in the same position as in position 2
2. Relax shoulders
raised shoulders make the curve on the back the neck is too deep. First loosen the shoulder with the arm swings and circles exercises shown below and then proceed to the neck exercises in the following section.
3. The arm swings
- Stand in a stable position lunge with the left foot in front of and behind the right foot with the front of the bent leg and both heels on the floor
- Inhale and swing the right arm up as much as possible until you feel on the edge of the shoulder joint
- Exhale and turn the arm down and back as far as possible
Start by making eight or more changes while increasing speed and momentum until you are sure that all the little crackling noises have gone from the shoulder joint.
After finishing in this position, reverse the position of the feet and repeat with the left arm.
4. circles with arms full
While placed in the same position as in the above sequence, start making continuous circles back with his arm. Again, breathe as you go up and exhale down. Start slowly and increase the speed of movement until your arm wants to turn around fast enough to get rid of all the tension (until a tingling sits in scope).
Again, change the position of the feet and repeat on the other side.
5. Yes, No and Maybe exercises
These exercises allow the neck to move in three planes motion around the sagittal, transverse and front axles.
Before attempting to do these exercises for the neck, you should establish the severity of your pain by consulting your doctor or a chiropractor.
This exercises the point is to move the head up and down. If the back of your neck is completely free of tension chin should touch the ribs when you look down.
The upward movement keep the back of your neck as long as you can.
Slowly repeat top and down motion during the time that small noise inside your neck disappear.
caution if suffering from a posterior disc bulge avoid going too far in this movement, as it could increase the damage.
In the sequence of “No”, maintaining the central head above the spine (between the shoulder blades). Try to see as far behind you as possible on each side rotation without lifting the nose. Slowly repeat rotations to the left and right until all the little noises inside her neck disappear.
In the sequence “Maybe”, drop the ear towards the shoulder, keeping the nose pointed straight ahead.
repeat every move carefully eight or more times until all the little crunching noises in her disappear.
6. Head Rolls
slowly roll your head around clockwise to see how much its entire periphery can be seen. When you have made about five rolls, repeat counterclockwise. For best results, head rolls can be performed in a hot bath under water, where the head is virtually weightless.
6. How can you sleep?
Certain conditions of sleep can cause a stiff neck. Sleeping in a stream of cold air will cause the neck muscles contract during sleep. Avoid pillows that move the neck out of its neutral alignment. Your pillow should be firm and not thicker than necessary for the head from lying in his ear without bending space to the other side of the neck.
No more pain
In most cases of chronic pain, pain is self-induced bad habits of movement. By changing your daily habits and patterns of movement and being aware of the difference between “good” and harmful movements, which is on the way to heal itself. Just avoid making the harmful movements.
last solution is to get an inversion table Gravity
The ultimate solution for chronic neck pain and stiffness is Gravity Inversion Table . The conclusion is that if we have to reduce compression, excessive curvature and oppression throughout the skeleton. This may be easier to achieve in a totally passive gentle traction with anti-gravity.
exercises and tips given above will help you develop a level of physical consciousness and awareness to treat and cure a stiff neck or shoulder to relieve pain forever.
chiropractorchiropractorchiropractorchiropractorchiropcThe most common cause of stiff neck and / or shoulder and neck pain is poor posture. Some others who contribute to this type of pain are: bad sleep habits, cold drafts, stress, etc.
You can treat stiff neck, upper back pain and even headaches and migraines to be well aware of …