Category Archives: Exercise

Simple Ways to Reduce Neck Pain

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Simple Ways to Reduce Neck PainHave you ever seen someone use a bow and arrow? There’s a tremendous amount of tensile pressure involved in pulling back the bowstring before the arrow is released. In order for the arrow to hit its mark accurately, the bowstring has to be incredibly tight.

Those of us with chronic neck pain can identify with this, because that’s often what a tense neck feels like — pressure, pain, tightness.

That’s why we’ve put together this list of strategies to reduce neck pain and help loosen up a tense neck.

Get a Massage
In addition to helping relieve stress, a good massage is an excellent way to reduce neck pain and improve mobility. Make sure you go to an experienced professional. They’ll cost more, but the benefits you receive will be worth it. There are times that neck pain is caused by muscle issues in different parts of your body, including the back. Neck pain can also be caused by the tightening of your body’s fascia, which is a thin layer of tissue that runs throughout your entire body, covering your muscles and organs.

Stretch or Practice Yoga
Another way to combat tight muscles and tight fascia is to stretch or practice yoga regularly. To follow are some simple stretches and exercises you can perform during the day …

The TV Stretch
Retract your shoulder blades by sitting on the edge of your chair. Next, lengthen your spine, extending it as if you were growing taller. Put your hands on your lap and gently move your shoulders back, “pinching” your shoulder blades together. Hold for about 30 seconds, and remember not to overdo it. Repeat at least one more time.

Mimic a Turtle
If you’ve been sitting at your computer or driving for more than 45 minutes, this is an excellent strategy to help reduce neck pain. When in either of these seated positions for too long, most people tend to project their heads forward toward the computer screen or windshield. When a person does this, it puts stress on the back of the neck (remember your brain and skull are about ten pounds). In addition to neck pain, this can also cause headaches, which of course cause neck pain, too.

The turtle technique strengthens your neck and back muscles, and helps you form a new sitting habit with better posture. When typing or driving, think of yourself as a turtle “retracting” your head into your shell. Keep a level chin, move your head back and flatten the curve in the back of your neck. Hold this position for about 5 seconds, and repeat 10 times. When retracting your neck, do not retract down into your shoulders, as that will compress your neck. Instead keep your shoulders relaxed and remember not to force anything when performing the turtle technique.

Neck Roll
Although you can’t make a sandwich on it, you’ll enjoy the neck roll just the same. Simply, and gently, drop your chin to your chest, and slowly roll your neck to the left, to the back, and then to the right and back down in a smooth motion. Repeat in the opposite direction. Remember to keep your body straight when doing this, and not to lean into the neck roll with your shoulders or upper torso. Continue rolling one way and then the other until your neck feels more loose.

Use a Supportive Pillow
Most people have grown accustomed to sleeping on foam pillows, or even down feather pillows that offer no support. Using a pillow like the Natural Comfort Pillow helps relax the muscles of the neck to reduce tension, which reduces neck pain. And with less neck pain comes better sleep. Our pillow helps keep your spine in alignment, too!

Although these strategies can help reduce neck pain, it’s always a good idea to speak with a medical professional before embarking on any type of new exercise regimen, or if you’re experiencing chronic neck pain.

Learn more about how our pillow can help with neck pain and help you sleep better.

Thank you for visiting Natural Comfort Pillow!

Yoga Can Help with Neck Pain Issues

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Yoga Can Help with Neck PainMost people know that yoga is an excellent way to improve one’s health. It provides the body with low-impact exercise that can increase strength, flexibility and improve one’s state of mind (much like meditation).

But did you know there are specific yoga poses that can help with neck pain? Plus, there are certain yoga poses, like savasana, which require neck support to ensure your muscles can relax instead of tensing up. Let’s take a look at some neck-friendly yoga poses and some easy ways to support your neck while you do yoga — and while you sleep!

Yoga Exercises the Strengthen the Neck
We’ve put together some of our favorite yoga poses that strengthen and stretch the neck. If you frequent yoga classes, you can also speak with your instructor for additional poses and tips on your form. Please be advised, that although these yoga exercises can help with neck pain, they do not replace the care of a medical professional.

Breathing & Posture
Let’s start with an easy one, which isn’t really a yoga pose, but is extremely helpful all the same. Breathing deeply and mindfully is an effective way to relieve neck tension, which can be a cause of neck pain. Shallow breathing causes neck muscles to contract, while deep breathing moves the contractions into the diaphragm where it belongs. It can also help relax your body as a whole, and help bring composure to your mind.

While breathing deeply into your diaphragm, focus on your chest and collarbones. Be sure to broaden the collarbones, which in turn will raise your chest, helping your body align. Check shoulder blades and be sure to relax them if they’e raised towards your ears.

With posture, make sure your chair and desk at work are ergonomically correct. We’ve got some tips for this, as well as how to improve your posture while standing and walking in our article, Tips for Better Spine Alignment.

Savasana (Corpse Pose)
Another simple pose, all that savasana requires is for you place your body in a neutral, supine position. In other words, lie on the floor. Adjust your back and neck until they are straight, hands facing upward at your side, and your feet slightly apart. In order to accomplish the neutral position, you will need support for the head and neck. Our pillow does an excellent job of this, and is perfect for yoga.

Cat Pose & Cow Pose
With cat pose, the first think you’ll need to do is get on your hands and knees. Use a yoga mat if you have one. Then, exhale while rounding your spine towards the ceiling, gently bringing your head in toward the chest. Cow pose is a “continuation” of cat pose. Simply inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Sequentially continue these two poses for a couple of minutes.

Downward Dog at the Wall
Face a wall, and place your hands on the wall at waist height. Take small steps backward into a “table top” position. Your feet should be directly under your hips. Lift your sitting bones towards the sky and press your hands towards the wall. If your hamstrings feel too much tension from the stretch, it’s a good idea to bend your knees slightly. Hold the position for six long, deep breaths, while putting your attention on opening the chest and lengthening your spine.

The Clock (Pec Stretch)
Another good yoga pose that can help with neck pain is the pectoral stretch. First, stand along side a wall with your right hand pointing in the 12 o’clock position (arm should be straight, touching the wall). In slow motion, move your hand from from the 12 to 3 o’clock position. Take your left hand and place it on the right side of your rib cage. Breathe in deeply, and as you exhale “pull” the rib cage forward without moving the right arm. Your front, right shoulder should feel the stretch, or possibly down your right arm. Hold for six deep breaths. Once done, repeat the pose on the other side of your body. If you experience any tingling in either arm, move away from the wall until the sensation goes away, or stop the pose immediately.

The more you do these poses, the better off your neck will be! Another way to easily reduce neck pain is to use a supportive pillow …

Support While You’re Sleeping
Just as in the savasana pose, The Natural Comfort Pillow supports the neck, as well as spine alignment, while you sleep. Even better, it works for back- and side-lying sleepers. Supporting the neck while you sleep can go a long way in loosening muscles instead of them tightening up. Learn more about how our pillow.

Managing Stress for Better Sleep

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Managing Stress for Better SleepIt’s no surprise to anybody that stress is part of life. And although we can’t always control the events that cause stress or anxiety to manifest in our lives, we can control how we respond. Finding ways to manage stress is a critical factor to leading a happier, healthier life. It can also be the deciding factor as to whether or not we sleep well on a regular basis. Let’s take a look at a handful of ways to manage stress — including meditation, exercise and mindfulness.

Meditation
Meditation comes in many forms. Let’s examine two simple, effective ways to mediate that can be accomplished in as little as three minutes.

First, let’s turn to your smart phone. Healthline.com recently posted an article that details the top 17 meditation apps of 2014 for your Android or iPhone. Two of our favorites are Mindfulness and Mindful, which are very effective and only ask for 3-5 minutes of your time to complete a meditation.

Our second suggestion is much more low tech. Simply find a place in your home where it’s quiet and you can have some privacy. Sit comfortably, with your legs crossed (if possible) and your back straight. You can also sit in a chair if you find it more comfortable. Light a candle, and simply stare at it while you take slow, deliberate breaths. Breathe deeply through your nose into your stomach, and exhale completely through your mouth. At first, you may find that it feels impossible to sit still for even five minutes. But with a little practice, meditating in this way can be quite rewarding. An important tip is to try and clear your mind while you’re performing your meditation. That being said, if a thought enters your mind that’s totally OK, just let it pass as best you can and refocus on your breathing.

Exercise
There’s often a preconceived notion that exercise needs to involve immense amounts of effort. Not true. Even a 10-minute walk around the block at lunchtime is good exercise for your body, and can lower your stress. Bring that deep breathing into your walk for increased meditative benefits. Of course, if you prefer running, yoga, biking, weightlifting or some other form of physical activity, go for it! Doing something you enjoy is far better than doing something you feel you “should” do. The point of exercise is to de-stress, not add stress to your day.

Mindfulness
Mindfulness is defined as the quality or state of being conscious or aware of something; a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, etc. In our tech-centric, fast paced world, it’s sometimes difficult to me mindful. Instead, our thoughts often focus on what’s next on our to-do list — even while we’re still currently working on a task. The best way to stop this cycle is to take a minute or two every few hours to focus on your breath. The simple act of focusing on taking slow, deep breaths is a form of mindfulness, and can help lower stress. While you’re taking these breaths, note how your body feels in the moment, and what your surroundings look like. Can you feel your muscles, and your brain, relaxing a bit?

Thank you for visiting My Better Spine. We hope these tips help reduce your stress.

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