HOWTO TAKE CARE OF YOUR NECK
® Strengthen Your Neck Muscles Working on the strength and endurance of your neck muscles can help reduce feelings of tightness, make it easier to find efficient postures, and help you better withstand sudden jerking motions. More specifically, you want to target your deep neck flexor muscles, the muscles you would use to give yourself a double chin. An easy way to work on both strength and endurance is to lie on your stomach on your bed with your head hanging off the edge and hold that double chin position for 30 seconds. Take a break if your chin starts to fall towards the floor and start again with shorter holds. Instead of intensely squeezing your muscles trying to create as many chins as possible, you're simply creating a straight line from your thoracic spine through your head and you should feel the back of your neck lengthening. Adjust Your Environment To You The goal of ergonomics is to fit the task to the person for increased efficiency and comfort and reduced risk of injury. Whether it's altering the demands of the task, the equipment used, or the task environment, all these things should be adapting to you, not the other way around. To take good care of your neck, pay particular attention to things you spend long periods looking at. Whether it's a computer screen, cell phone, book, or cutting board, you want to ensure you're not straining your neck just to see. You can either raise the object (by lifting it or by using a higher surface) or you can lower your whole body so that the object is in line with your resting gaze. As much as possible, you want to avoid spending prolonged periods looking down with your neck bending forward. It's okay to look down occasionally, but the majority of your day should be spent in a more neutral position. For help with these tips or to learn even more ways to take better care of your neck, reach out to your physical therapist or give us a call!
The average adult human head weighs around 10 lbs. If your head is not resting on the pedestal that is your spinal column, your muscles have to actively hold up your head. Just like carrying 10 lbs of groceries, they will feel light to start with but will feel progressively heavier as time goes on. You are of course supposed to move your head around as much as you want because even staying rigidly over your spinal column can have undesired outcomes. Staying in any single position for long enough that your head starts to feel even heavier because your muscles are fatiguing can be a source of neck pain and headaches. Know How to Come Back to Neutral
Especially if you sit for long periods during the day, it's important to know how to find a neutral resting position that can be your "home base" you come back to if you're starting to feel any muscle tension. Try a wall sit with your head resting on the wall, your palms facing forward, and your lower back/tailbone relaxed. Take note of what this feels like in your neck, upper back, and shoulders. Try to replicate this feeling while sitting in your chair. For some people, tightness in their pec muscles prevents them from comfortably resting the backs of their
hands on the wall or a rounded thoracic spine prevents them from resting their head on the wall. A physical therapist can quickly and easily help you with both of these to make neutral sitting your most comfortable posture.
Exercise of theMonth Try this movement if you are experiencing neck pain.
Red Snapper Arugula Salad
• 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt • 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges
Pivot Prone
Prone on Elbows with Thoracic Rotation 2 x 10 each side. Lie on your stomach with your
elbows bent under your shoulders and forearms on the ground. Place a pillow under your stomach if your lower back is uncomfortable. Imagine your spine pressing through your breastbone and your shoulder blades sliding down into your opposite back pockets. Keep your chin tucked with the back of your neck long and alternate rotating side to side to look at your feet. Try to feel your thoracic spine and shoulder blade moving with you.
Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.
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