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Simple Exercises and Self-Massage Relieve Neck Pain

Simple Exercises and Self-Massage Relieve Neck Pain

The muscles of the cervical region are responsible for supporting the head, assisting in the movement of the shoulders and arms, and still serve as accessory muscles in the breath. This accumulation of functions added to the stress and tension increasingly frequent in the day to day, cause them to enter a state of excessive overload and fatigue. The consequences of this can be an increased sensation of weight on the shoulders, difficulty in moving the neck and in extreme cases triggering pain.

In situations of fear, tension and excessive stress the muscles of the posterior region of the body, responsible for maintaining the standing pose a state of increased tension. This contraction is involuntary and arises as a response to these external stimuli, forming painful nodules, called trigger points or points of tension.

With the presence of these nodules, a cycle of muscular contraction is formed that is maintained for a long time and pain in this region, especially in the neck. In the attempt to minimize pain, minor defects and postural changes are adopted, but they may contribute to the maintenance of the painful condition, we can attribute to this condition the term tension neck pain.

Another situation that can cause pain and tension in the region are called mechanical cervicalgias, many of them caused by injuries and traumas in the intervertebral discs present in the cervical spine. These lesions are classified according to their severity; disc bulging, disc protrusion and disc herniation or disc herniation. Are the signs and symptoms alike? pains in the cervical region, associated with tension nodules in the shoulder region, and pains radiated to the arms.

Maintaining the pain of the neck

It is essential that the person be careful of their posture, avoiding to sit improperly, to pass long periods in the same position, lifting and / or carrying heavy objects improperly. Often stress and tension cause a person to eat poorly and not have a good night's sleep, so it is important to also take care of the posture at bedtime. The best bet is to lie on your side, holding a pillow between your legs and a second pillow in the neck area. It should be of adequate height so that the neck does not tilt up or down, keeping it in a neutral position.

When the person has no history of trauma or injury in the region, it is evident that he is suffering from stress and tension

Stretching - photo: Evaldo Bósio

Turn your head to the right side and then tilt your head slightly forward. With your right hand, use gentle pressure to lengthen the muscles to the left of the neck. You can do this stretching three to four times a day, with three sets of 30 seconds on each side.

Stretching - photo: Evaldo Bósio

The person should tilt the head forward and with his hands in the back make light pressure to stretch the muscles of this region. You can do this stretching three to four times a day, with three sets of 30 seconds on each side.

Automobile

Automobile - photo: Evaldo Bósio

The person can locate the painful spot and with the The pulp of the fingers perform small pressures and circular movements over the pain site to minimize tension. It is also indicated during the bath to let the warm water fall on the region and to apply the self-massage. Self-stretching and self-massage are indicated only for people with tension-triggered or stress-related pain, people with spinal injuries, such as disc herniations, disc protrusions, trauma, among others, should always seek a professional to assess their actual condition before doing any treatment on their own.


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