Breathing with the diaphragm will unload the neck muscles. Place one hand on your chest and one on your abdomen. With inhalation, make the belly push the hand outwards, and don’t move the chest hand at all. Inhaling through the nostrils and exhaling through the mouth will help you when practicing this exercise. Soon enough, you will do this naturally. This process is repeated over the course of five minutes, gradually working into deeper abdominal breathing without breathing into the chest at all.
This is a method of breathing that many singing coaches and people who teach meditation also offer their students. It can be practiced at home to start, and eventually you can do it in your workplace without attracting attention. Start and end each day with this exercise to afford more relaxation during the day and a more restful sleep. Once you get it down, you can use it to release tension at the office, in your car or even during a heated discussion. The hands will disappear, and this self-care skill you have learned will become a vital part of your day.
Another way to release tension from the neck is through slow neck rolls. In practicing this exercise, the rolling should be coordinated with the breathing so as not to carry your head back too far. The ear should never go behind the shoulder.
To start, sit comfortably in a chair with feet flat on the floor. Take a deep breath, and let your head fall forward toward your chest as you exhale. Slowly roll your head to the right as you inhale again, and exhale as you bring your head back to center. Now inhale as you roll your head to the left. Exhale as you come back to center again. Remember that this is a slow exercise. Breathing should be timed so that the ear is above the shoulder as full inhalation is reached. Again, do this for five minutes. You will be amazed at how the stress and tension drift away.
Sitting for long periods of time at a poor workstation causes the head to fall forward and out of alignment. This causes the muscles at the base of your skull to get tighter and tighter. This is one way that tension headaches begin. To get relief, all you need do is to let your head fall slowly toward your chest until tension is felt at the base of the skull. At this point, pull on the back of your head gently with one hand. Then look up into your eyebrows and take a deep breath. Hold the breath and hold the gaze for as long as is comfortable.
Then exhale and unfocus your eyes, letting the weight of your hand pull the head further downward as the muscles relax. As the tension increases at the back of your neck, repeat the motions again with looking up and inhaling. It is suggested that this exercise be repeated five to eight times whenever tension builds up at the base of your skull.
There is one more exercise that will help relax and strengthen your neck muscles. Let your head fall forward toward your chest until all the curve has been taken out of your neck. At this point, place one hand behind your head and push gently forward. Using your neck muscles, push the hand backward as the head is brought back and the chest brought up and forward. Pause for a second, and then slowly relax your neck and let the hand push the head forward again. Repeat this 10 to 12 times. Your neck muscles will get stronger over a period of time.
Don't forget to breathe!
Writers Bio
Dr. Steven R. Jones is a licensed Chiropractor in the state of California. He received his doctorate from Palmer College of Chiropractic-West in Sunnyvale, California. Dr. Jones has treated his patients for over 15 years at his own San Diego Chiropractic practice.
Dr. Jones is accepting new patients and would be happy to consult with you regarding your chiropractic needs.
Call Steve Jones at
(619) 280 0554
San Diego Chiropractic
ADJUSTABLE MOUSE PLATFORM Website to learn more about or Buy Ergo Nav
Chiropractic San Diego Website to make an appointment
Better Health Steve Jones
