Neck strain is a common problem, especially among workers. The main causes of neck strain are often due to modern lifestyles. Sitting at a desk for a long time, not doing much exercise, intensive television and mobile phone use, as well as high stress from work, family and numerous appointments lead to overload of the neck muscles and of the cervical spine. These poor postures and lack of movement often result in painful tension and neck pain, which can eventually also affect other areas such as the back, spine, shoulders, hands, etc. Health coach Dominik Barkow from MyBodyMind explains and shows on the Gentleman blog what helps in the short and long term against neck tension.

How do neck tensions arise?

The causes of neck problems in detail

Lots of time sitting at the desk

Working at a computer for long periods of time without sufficient breaks puts constant strain on your neck muscles. Poor posture, such as craning your head forward and hunching your shoulders, makes the problem worse.

Small sport

Regular exercise is essential for strengthening muscles and preventing neck strain. In addition to sitting a lot, lack of exercise can lead to weak neck muscles and increase sensitivity to pain and tension in certain muscles.

High television and cell phone consumption

Constantly looking at screens, whether at work or at home, especially with the head down, puts pressure on the cervical spine and leads to poor postures like vulture neck and cell phone neck, which can contribute to pain. cervical.

Stress

Psychology often plays a major role in back and neck pain. EHigh levels of stress at work and at home lead to unconscious muscle tension. This constant tension leads to chronic tension and pain in the neck, back or shoulders.

What helps with neck tension?

Many people resort to massage to relieve acute neck pain. Unfortunately, massages often only have a short-term effect. Although they can stimulate blood circulation and relax muscles in the short term, they do not eliminate the causes of tension. Even ergonomic solutions, such as special pillows, chairs or mattresses, can only solve the problem to a limited extent and are often counterproductive because they reduce personal responsibility for healthy posture.

What can help relieve neck tension in the short term?

• heat
  A hot water bottle, a red light, a sauna or a hot bath can promote blood circulation and relax the muscles for a short time.
• Massage
  When it comes to neck tension, many men turn to quick fixes like massage. Although massages can temporarily relax muscles and promote blood circulation, the effect is usually only short-lived.
• Ergonomic aids
  Aids such as special cushions or chairs can help provide relief, but they do not solve the root problem of tension.
• strain
  Simple stretching exercises can also provide short-term relief. This involves gently stretching your arms above your head or slowly turning your head from side to side.

What helps relieve neck tension long term?

A holistic approach is necessary for a lasting solution to neck strain. The following practical exercises and new routines can go a long way in finally eliminating neck pain.

Tips for neck problems

Regular exercise

Incorporate regular exercise into your daily life. Even short walks or a few minutes of mobility throughout the day can do wonders. The goal is to strengthen the muscles and make movements smoother again.

Practical exercise

Specific exercises for the neck muscles are particularly effective. Here are some recommended exercises:

• Neck extensor:
  Sit up straight, lower your chin to your chest and hold this position for 20 seconds (if this is too difficult, 10 seconds is enough to start). Repeat this exercise five times.
• Shoulder circles:
  The arms and hands should hang at the sides of the body. Slowly circle your shoulders back and forth, 10 times each. This exercise relaxes the shoulder muscles and promotes blood circulation.

Stress management

Learn stress management techniques such as meditation, breathing exercises or yoga. These methods help reduce muscle tension and prevent long-term strain.

Avoid bad postures

Pay conscious attention to your posture every day. Avoid tilting your head forward too long or hunching your shoulders.

Improve sleep

Healthy sleep is crucial for muscle regeneration and overall health. A good sleeping position, sufficient sleep and deep sleep phases can prevent neck pain.

Neck exercises for everyday life

Mobilizing (not stretching!) the cervical spine and neck plays a crucial role in relieving neck pain and tension. Targeted movements promote blood circulation in the neck area, which helps oxygen and nutrients better reach the affected muscles. This can promote muscle regeneration and healing.

Regular mobilization of the cervical spine, unlike stretching, also helps improve joint function. If the joints of the cervical spine can move freely, the risk of poor posture and associated neck pain is reduced. At the same time, good cervical spine mobility can help distribute the load evenly across the entire spine, which also helps prevent back and shoulder problems.

In the following YouTube video, I’ll show you how to mobilize your cervical spine and train the fascial chains at the same time:

Video: Exercises for neck pain by Dominik Barkow, holistic health coach.

Mobilizing the cervical spine is good for the body and mind

Mobilization of the cervical spine can also relieve tension caused by stress or emotional tension. The movements help activate the parasympathetic nervous system, which is the part of the nervous system responsible for relaxation and recovery. This helps achieve general physical and mental relaxation, which has a positive effect on your neck muscles.

Tip: Health coaching for a life without neck pain

If you want to learn more about the causes and consequences of neck tension and finally get rid of the symptoms for good, I recommend MyBodyMind holistic health coaching for neck pain.

Images: depositphotos.com