5 CHOSES À NE PAS FAIRE à tes cervicales ( et les solutions évidemment )

Introduction

This tutorial provides practical advice on how to manage chronic neck pain, particularly focusing on common mistakes to avoid and effective solutions through movement and exercise. Following these steps can help alleviate discomfort and improve your quality of sleep and daily activities.

Step 1: Understand Proper Neck Positioning

Maintaining the right position for your neck is crucial in preventing pain. Here are some tips:

• Sleep Position: Choose a supportive pillow that keeps your neck aligned with your spine.
• Screen Height: When working on a computer, ensure the screen is at eye level to avoid straining your neck.
• Posture Awareness: Keep your head over your shoulders while sitting and standing.

Step 2: Avoid Chronic Pain Triggers

To prevent the onset of chronic neck pain, identify and mitigate common triggers:

• Prolonged Sitting: Take breaks every hour to stretch and move around.
• Poor Ergonomics: Adjust your workspace to promote a healthy posture.
• Overexertion: Be cautious with heavy lifting and repetitive motions that strain the neck.

Step 3: Engage in Neck Strengthening Exercises

Strengthening the muscles around the neck can provide support and reduce pain. Consider incorporating these exercises into your routine:

1. Chin Tucks:

   • Sit or stand up straight.
   • Gently tuck your chin towards your chest and hold for a few seconds.
   • Repeat 10 times.

2. Shoulder Shrugs:

   • Raise your shoulders towards your ears.
   • Hold for a moment, then relax them down.
   • Repeat 10-15 times.

3. Neck Side Bends:

   • Sit with your back straight.
   • Lean your head towards one shoulder and hold for a few seconds.
   • Repeat on the other side and perform 5-10 times.

Step 4: Improve Neck Mobility

Incorporate exercises that enhance the mobility of your neck to help alleviate stiffness:

• Gentle Neck Rotations:

  • Slowly turn your head to one side until you feel a stretch, then return to center.
  • Repeat on the other side, doing 5-10 rotations each way.

• Forward and Backward Tilts:

  • Tilt your head forward, bringing your chin to your chest, then tilt back looking up at the ceiling.
  • Repeat 5-10 times in a controlled manner.

Conclusion

Managing chronic neck pain involves understanding proper positioning, avoiding pain triggers, strengthening the neck muscles, and enhancing mobility. By following these steps, you can reduce discomfort and promote better sleep and overall well-being. If pain persists, consider consulting with a healthcare professional for personalized advice and treatment options.