Public Health Nutrition and Child Care: Neck Tension

The neck and the muscles of the shoulders support the head and allow it for easy movement. The adult head weighs about ten to twelve pounds. Because of the aforesaid job, the shoulders and neck muscles sometimes develop kinks and stiffness, and become painful. Poor posture is oftentimes the cause of neck pain. If you habitually tilt your head to one side or thrust your chin forward before the TV set or a laptop computer, your neck may start aching. Your neck muscles are strained. The common term is stiff neck. Many daily activities can also result to stiff neck. The key to avoid ne4ck stress is to work on your posture.

Some corrective actions to avoid neck tension

1. Whether in a move, in an airline, or just watching TV shows, don’t stare for long periods at screens above eye level.

2. One of the basic principles in winning chess games includes “occupying the center.” When buying seats for the theater or the movie house, try to examine the seating plan and choose the center seats whenever they are available.

3. When you are before your laptop or any electronic device, make sure the screen is at or below your eye level.

Neck stretches

If you are prone to neck pain, start a regular routine of neck stretches and exercises. If you feel pain when exercising your neck muscles, cut back on repetitions and resistance. Stop when you feel a sharp pain or one that radiates down your arms. If you have a history of neck trauma (like whiplash injury), or serious injury to your neck, or if you experience persistent neck pain, consult your doctor before beginning a neck exercise program. If you have or have been diagnosed with neck (cervical) spondylosis, the use of a soft neck cushion or brace, when watching TV or before a computer may be advisable.

Tilt your head to the left. Keep your shoulders down. Place your left hand on the right topside of your head. Gently pull your head toward your left shoulder for 20 seconds. Reverse position and stretch to the right.

Clasp your hands behind you head and let it lean forward. Hold for 15 seconds. Breathe and relax on this position.

Place the hand against the side of your head. Push head against arm for 10 seconds. Repeat three times then reverse.