Smart phones, computers and tablets … all of these devices are part of our daily life. Thanks to them, we can keep in touch with our friends and get the latest worldwide news. Unfortunately, when we use them excessively, we risk experiencing cervical or back pain. Yes, due to the turtle position we have while scrolling down on these devices.
Of course, the solution is not to give up using these devices, especially in this electronic era, but we may include in our lives some exercises and activities that can improve the symptoms of cervical and back pain.
But, before applying the following tricks to combat cervical and back pain, make sure you have a proper posture while sitting. We advise you to opt for the lotus posture. If you can’t adopt it, try at least to keep your back straight.
Then perform breathing exercises. This step is essential because your body needs enough oxygen while you train. It’s best to breathe slowly. When you breathe in, fill your abdomen, and when you breathe out, empty it. This strategy will help you relax and release tension.
1. Left-Right Head Turning
Start by turning your head in both directions, but keep your neck straight.
Note that this exercise should be done easily. If you don’t take proper care, you may risk aggravating your condition.
Perform 5 repetitions on both sides.
2. Tilt your head back and forth
This exercise must be done carefully by keeping your back straight and your neck centered.
First, tilt your head on the back then tilt it to your chest.
Repeat this exercises 5 times.
Don’t get nervous, because these exercises must be done slowly.
3. Tilt your head from one side to the other
For this exercise, the ears must to be parallel to the arms. If you are too aggressive, you risk experiencing cramps or muscle tension.
The movements should be light, and you should take a few seconds breaks while keeping your head straight and centered.
Do 5 repetitions for each side.
4. Rotate your head
Now is the time to use your head to draw a complete circle. Start from a straight-standing position.
Start by turning your head from the right side and make sure your chin touches your chest at the end of the rotation.
Make 5 turns and repeat the same thing on the left side.
5. Stretch your cervical spine
Rotate your face to the right and leave the jaw down slightly without force.
Then touch the back of your hand with your hand and press down gently. Your arms should be relaxed.
Keep this position for 10 seconds.
Repeat the same procedure on the left side.