How to eliminate cervical pain

Several times a day, especially if you work at a desk. Only some specific stretching exercises will prevent cervical pain.

Hours and hours passed before the desk, with his head tilted forward and the muscles of the shoulders and neck made so unnatural, are the leading cause of cervical pain.

But they also remain much time sitting in the car, a sedentary life, practice or have practiced sports traumatic as boxing, football or rugby, are other possible causes of one of the most widespread disorder of our time.

The focal point is the back of the neck area, consisting of seven vertebrae, which in normal physiological conditions should present a curvature of posterior concavity and thereby ensure the alignment of the head with respect to the shoulders.

For this area go all the nerve pathways that regulate the actions of our body and locomotor For this reason, if the physiological curvature is not respected, not only begins to make water neck, but it appears a whole series of annoying disorders (shown in the box).

Therefore, for individuals' risk 'is advisable to use ergonomic chairs (which help maintain proper posture), put the computer screen in front and not on the side, getting up from his chair as often as possible for the legs desentumecer and perform some simple movements stretching muscle.

To this end, we present three exercises perfectly feasible to repeat daily, to prevent or relieve neck pain, stimulating the muscles paravertebral and the trapeze, in order to maintain the proper curvature exert a beneficial physiological and decompression of the vertebrae .

But first, to assume the position of departure: supporting the pelvis, back and head on a wall, with feet slightly apart from it, legs slightly bent and arms relaxed throughout the body. Now making the 'retraction of the chin', that is, bring the chin back to accentuate the chaps, but not lower our gaze, which must always go forward.

Now go to the three successive movements:

1. Autoalargamiento the conduct of the column, that is, trying to lengthen the neck upwards to separate the head from the rest of the body. Avoid contracting the muscles of the shoulders.
The result is almost imperceptible movement, while important to stimulate the muscles paravertebral. Maintain the contraction for about 8 seconds, alternating with 5 seconds of relaxation. Make 8 to 10 repetitions.

2. Keeping in touch with the head of the wall, make-ups about Slowly side of the head, always with an eye toward the front. Repeat 10 times on each side.

3. Always with his head supported, slowly turning his head and look sideways, forcing overcome without the position of "end of career". Also in this case, ten repetitions per side.