Do you have neck pain, headaches, shoulder pain, and/or numbness or tingling into your arms or hands? The problem may start in your neck.
Hours of texting with hand-held devices pulls your head forward in an awkward position that makes trouble for your neck, head and arms.
For every inch your head juts forward of your shoulders (measure from the center of your ear) you load an extra 15-30 pounds of weight onto your neck/shoulder junction. No wonder you feel bad!
Here’s how to correct the problem.
- Lean against a wall with your feet about 2 feet in front of you with knees bent – as if you were going to sit in a chair.
- See if you can get your hips, back and shoulders to press against the wall at the same time the back of your head touches the wall.
- Keep your chin tucked and your eyes cast down at a 45 degree angle to get the correct position.
- If you cannot keep your chin down while the back of your head is touching the wall, put a thin pillow or folded towel behind your head. Then press firmly against the wall for 10 seconds.
- Release completely, Repeat as many times as possible, up to 30 times.
Another neck strengthening exercise that works is to lie down.
- Lie down on your back and bend your knees if that is comfortable
- Slowly curl your chin up in a smooth motion until your head is raised off the surface.
- Hold as long as you can up to 30 seconds.
- If you start to tremble, then slowly unroll your neck and place your head back down.
- Use your hands to support your neck coming back down if you need more support.
Supplements can help:
Try nutritional supplements. If you don’t tolerate NSAID’s try nutritional supplements such as:
- Fish oil
- Vitamin C with bioflavonoids for inflammation
- For spasm you might try relaxing herbs such as valerian or Kava
(All supplements available in my “pain relief” favorites category on my fullscript.com dispensary at a 10% discount with free shipping on orders over $50)
Be encouraged. Daily attention to these simple exercises will put your head back on your shoulders so you can feel good again.