Ejercicios para combatir los dolores musculares cervicales

Exercises to combat cervical muscle pain

After a long day of work, tension or activity, pain may appear in the cervical area. Do you know why they appear and how to combat them with simple exercises? If you usually suffer from them, or want to prevent them, you will be interested in this blog.

Why do cervical pain appear?
There are several studies that show that cervical discomfort is common in global society. If it is not taken into account, it can become a very annoying chronic discomfort and even affect the social, physical and psychological environment of those who suffer from it. It appears when the muscle receives continuous overloads, becomes stiff, contractured and causes pain. There are several day-to-day factors that can cause them. The most common:

  • Bad postures when sitting, sleeping or taking weight, can overload and injure the area.
  • Constant stress and excess responsibilities. They are constant loads that strain the cervical muscles, practically without us realizing it, causing contractures.
  • Lack of rest, excess of sports activity and poorly executed physical activities.
  • Sedentary lifestyle and lack of muscle tone.

How to combat neck pain?
It is difficult to avoid certain responsibilities and daily activities that can cause muscle tension. However, studies such as Effect of Specific Deep Cervical Muscle Exercises on Functional Disability, Pain Intensity, Craniovertebral Angle, and Neck Muscle Strength in Mechanical Sore Throat chronic published in Journal of Pain Research or Effectiveness of exercise in office workers with neck pain: systematic review and meta-analysis published in South African Journal of Physiotherapy, conclude that discomfort in the area can be prevented and improved with specific exercises, especially strength exercises.

Exercises to improve cervical discomfort
We share three types of very simple exercises that you can do at any time of the day. Even if you have little time, go slowly and notice your breathing. The goal is to make smooth, controlled movements. Turn this moment into a therapy to alleviate pain and, at the same time, a moment of disconnection and relaxation.

Mobility, to relieve

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Cervical rotation Shoulder rotation
  1. Place your back straight.
  2. Breathe deeply.
  3. Gently rotate your neck to the left,
    as if you wanted to look over your shoulder.
  4. Slowly return to the starting position.
  5. Rotate your neck to the right.
  6. Return to the starting position.

Repeat up to 10 times
  1. Place your back straight.
  2. With both shoulders do 10 gentle forward rotations.
  3. Rest.
  4. With both shoulders do 10 gentle backward rotations.

Repeat up to 5 times

Muscular strength, to release tension and prevent
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Lateral force Frontal strength

  1. Place your back straight.
  2. Pass your right hand over your head until you touch your ear with your fingers.
  3. Using your hand, push to the right. While with your head make force to the left.
  4. Rest.

Repeat up to 5 times

  1. Place your back straight and the palms of your hands on your forehead
  2. With your head push forward, while your hands push towards you.
  3. Hold on for a few seconds.
  4. Rest.

Repeat up to 5 times

Stretches, to relax and provide flexibility
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Lateral tilt Front tilt
  1. Place your back straight.
  2. Slowly, he tilts his head to the left, as if you want to touch his shoulder with your ear. You can help yourself with your left arm to apply more pressure. You should notice a slight tension, but don't push your limit.
  3. Hold up to 10 seconds and slowly return to the starting position.
  4. Rest for a few seconds.
  5. Tilt your head slowly to the right.
    You can help yourself with your right arm for more pressure.
  6. Hold up to 10 seconds and slowly return to the starting position.

Repeat up to 5 times

  1. Place your back straight
  2. Slowly, she tilts her head forward, as if she wanted to touch her chest with her chin. Notice a slight tension, but don't push your limit.
  3. Hold for about 5 seconds and slowly return to the starting position.
  4. Rest 10 seconds and repeat up to 5 times.                                                                                                                                                                           

Repeat up to 5 times

Remember to rest, do physical activity adapted to your needs and abilities, and follow healthy habits to improve quality of life and well-being!

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