Do you usually have pain in the cervical area? The modern lifestyle, in which many jobs are done at the computer and where we spend a large part of the day looking at our mobile, can cause mild discomfort in the cervical area. In addition, if we do not rest properly or have good postural hygiene, the neck area can become overloaded and thus local pain can occur.
To deal with this situation, there is nothing better than some of the best exercises to soothe and relax the cervixIn this article, we are going to show you step by step of some of the simplest and most effective so that you can incorporate them into your daily routine. Think of your health!
The best exercises for the cervix
The pain in the cervical area it usually appears for a variety of reasons. One is that we spend much of the day sitting or in the same position; But it may also be that we have poor posture or that we do not sleep well. All these factors can cause us to suffer from long-term discomfort in this part of the body that makes us not feel 100% good.
To relieve the cervix and get a body in optimal condition, there is nothing better than knowing some of the most commonly indicated exercises relax this part of the bodyHere we leave you with a selection of the easiest ones you can do.
Stretch the neck and back
We’ll start with an exercise that’s perfect for reduce accumulated stress on the neck and the highest part of the back. To do this, follow the steps that we indicate here.
• Sit in a chair with your back straight.
• Now lift your right arm and place it behind your back.
• In this position, lower your head slightly towards the left loop and keep your eyes on the floor so that the area is fully stretched.
• Hold for 15 seconds and then repeat the same exercise but with the other arm.
Relax neck
Cervical pain can also come through excessive stiffness in the neckIn these cases, it is best to relax this part of the body by following the steps indicated here:
• Take a towel and put it on the neck. Grab each end of the towel with both hands and stretch it tightly.
• Now throw your head back and hold for 10 seconds.
• Then return to the central position and throw your head forward while looking at the floor for 10 seconds.
The towel is used to hold the area tightly so that it doesn’t hurt excessively, but if you want you can do the exercise without using it, your choice!
Massage the cervical area
Another exercise to relieve and relax the cervix that we want to recommend is the cervix self massageIt is a perfect technique to relieve discomfort before they become severe and to feel relaxation in the affected area. You will immediately notice relief and to do it correctly you just need to follow these steps:
• With your fingers, press gently on the back of the neck and move your hands along the neck and slowly down to the top of the back.
• Press with your fingertips and, if you notice pain or discomfort, press the area more intensively.
• You can lower to the shoulder area to relax the entire upper back.
– López, GE, Mañó, TS, Lluch, MC and Moscardó, LD (2011). Effects of an adult oculocervical exercise program on cervical mobility. Physiotherapy, 33 (2), 41-49.
– Cueco, RT (2008). The cervical spine: clinical evaluation and therapeutic approaches: anatomical and functional principles, clinical exploration and treatment techniques (part 1). Panamerican Medical Ed.
– Biriukov, AA (2007). Sports massage (Part 1). Editorial Paidotribo.