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 posture When sitting, sleeping or taking weight, they 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 cervical pain?
It is difficult to avoid certain responsibilities and daily activities that can cause muscle tension. However, studies like Effect of Specific Deep Cervical Muscle Exercises on Functional Disability, Pain Intensity, Craniovertebral Angle, and Neck Muscle Strength in Chronic Mechanical Sore Throat published in Journal of Pain Research o Effectiveness of exercise in office workers with neck pain: systematic review and meta-analysis Published in the South African Journal of Physiotherapy, they 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. Keep your back straight.
  2. Breath deeply.
  3. Rotate your neck gently 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. Go back to the starting position.

Repeat up to 10 times

  1. Keep 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

Muscle strength, to release tension and prevent

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Lateral force frontal strength

  1. Keep your back straight.
  2. Pass your right hand over your head until your fingers touch your ear.
  3. With 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

Stretching, to relax and provide flexibility

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Lateral tilt Front tilt
  1. Keep your back straight.
  2. Slowly tilt your head to the left, as if you want to touch your ear to your shoulder. 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 for 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 for up to 10 seconds and slowly return to the starting position.

Repeat up to 5 times

  1. Keep your back straight.
  2. Slowly tilt your head forward, as if you want to touch your chin to your chest. 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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