Neck tension?

Try these techniques to help alleviate tension.

by Jason McCammon

Neck problems don’t have to be a way of life. From texting and sitting at your computer all day, to work related accidents and stress, it’s easy to see why the neck can be a source of pain. Here are some ways to make life a little bit easier.

1. The levator scapulae can cause nasty tension headaches. Sit in a chair, grab the side of the seat to anchor, gently pull your head away with your other hand. Slowly work your head side to side.

2. Hours of hunching over your desk causes the erector spinae group to tense up and cause pain. Place a lacrosse or tennis ball between your shoulder blades, cross your arms and use your knees to slowly move up and down.

3. We tend to get stuck with our neck extended and head hung out in front. Simply “sit tall,” using 1 to 2 fingers to guide the head back. Don’t look up, just keep your eyes and head level. Slowly move the head back and forth.

4. If your upper back gets stuck in a hunched position, it can cause global pain and injuries. Lay on a foam roller, knees tucked, head supported and slowly roll back and forth from mid-back to the shoulders. Keep your spine neutral (not rounded nor arched). Never roll the lower back.

Jason McCammon, B.S., NFPT-CPT, is president of IQFIT Fitness & Wellness Center. Contact him through iqfit.com