The Good Sleep Guide by Sammy Margo

Author:Sammy Margo
Language: eng
Format: epub
ISBN: 9781407025612
Publisher: Ebury Publishing

UNDER PRESSURE?

Just being tense can tighten the muscles in your neck and this can magnify neck pain. If you’re under a lot of pressure or feel tense a lot, it can help to learn coping strategies when tension mounts, such as taking time out or listening to gentle music.

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EXERCISE AWAY NECK PAIN

Your neck muscles need to be lengthened and strengthened. Here are some exercises to combat stiffness and prevent problems in the future. Do each exercise five times, five times a day. Do the first three exercises for two weeks before starting the rest. Stop if you feel any pain or discomfort.

Yes exercise: Slowly tilt your head forwards as far as possible. Then move your head backwards as far as possible.

Maybe exercise: Tilt your head towards your shoulder, while keeping your shoulder stationary. Straighten your head then tilt towards the other shoulder.

No exercise: Slowly turn your head from side to side as far as possible.

After repeating these exercises for two weeks, place your left hand on the left side of your forehead while you push towards the left with your head. Use an equal and opposite force. Hold for five seconds and then relax. Repeat five times. Then do the same exercise on the right.

With your right hand on the front of your forehead push your head forwards. Provide only slight resistance to the front of your head while you push your head forwards. Then push your head backwards with your right hand on the back of your head. Provide only slight resistance to the back of your head while you push your head backwards.

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