European Legislative Bodies Approve Joint Decision

European Legislative Bodies Approve Joint Decision

Relax That Tense Neck

Feeling a stiff neck? Long drives, poor posture, or a awkward sleeping positions can cause muscle stress or tension. Miriam Kugler, health specialist at AOK in Ingolstadt, explains, "Overworking the neck and shoulder muscles can escalate the risk of a painful neck." Your neck and shoulder muscles wrap around the spine, ensuring its mobility and stability.

To avoid neck pain, experts suggest regular exercise, targeted stretches, and dynamic sitting, especially during office hours. Miriam shares, "Instead of sitting stiffly, try changing your sitting position and posture frequently. Vary between leaned forward, upright, and leaned back postures."

Alleviating Neck Tension

In most cases, muscular tension is the culprit for neck pain. Tightened muscles and tissue can be eased with heat, as it enhances blood circulation, a crucial factor in alleviating tension. Tensed muscle fibers may constrict blood vessels and decrease blood flow, leading to the accumulation of metabolic waste that promotes pain receptors[1].

Individuals may involuntarily adopt protective postures, further exacerbating tension. To break the cycle of tension, pain, and protective posture, heat treatment can be beneficial, such as a warm bath, a sauna session, a hot water bottle, or even a warm scarf[2]. Light exercises, careful stretching, and shoulder rotations can also relieve tension[1]. Regular back school and endurance training have preventative benefits and can help maintain a healthy back and cervical spine[3].

Acute neck pain usually subsides within one to two weeks. However, if symptoms persist or recur, it's advisable to seek medical attention to determine the underlying cause[3].

Online Tips

• Action for a Healthy Back (AGR) agr-ev.de
• Federal Association of German Back Schools (BdR) bdr-ev.de

Expert-Recommended Stiff Neck Remedies

• Chin Tucks & Nods
• Strengthen deep neck flexors, reduce forward head posture, and relieve tension. Sit tall, retract your chin, hold for five seconds, and gently nod your head up and down. Repeat 10 times each[4].
• Rotation and Side Bend Stretches
• Improve neck mobility and release tension. Gently rotate your head to each side and hold for a few seconds. Tilt your head toward each shoulder, hold, and switch sides. Repeat several times[2].
• Shoulder Blade Squeezes (Protraction/Retraction)
• Engage upper back and neck muscles, improving posture. Pull your shoulder blades together and hold, then push forward. Repeat 10 times[2].
• Reverse Flies with Resistance Band
• Strengthen rear deltoids and upper traps to counteract forward shoulder rounding. Hold a resistance band in front of you with bent arms, pull the band apart, squeezing your shoulder blades. Return slowly. Complete 2 sets of 15 reps[4].

Heat Therapy for Stiff Neck

• Application: Apply heat to the stiff or painful area with a warm towel, heating pad, or warm shower.
• Duration: Apply heat for 10–15 minutes several times a day as needed[1].
• Purpose: Increases blood flow, relaxes tight muscles, and helps reduce pain and stiffness.

Stiff Neck Routine

• Frequency: Execute stretching and strengthening exercises at least thrice a week, gradually increasing to daily if tolerable[5].
• Consistency: Consistent practice is key for long-term relief and prevention.
• Posture Awareness: Maintaining awareness of your posture while using electronic devices can help prevent "tech neck" and forward head posture[5].

By combining these exercises with heat therapy, you can effectively alleviate stiff neck tension and reduce the likelihood of future occurrences.

[1] Mayo Clinic Staff. (2021, April 23). Neck pain. https://www.mayoclinic.org/symptoms/neck-pain/basics/causes/sym-20050743[2] Harvard Health Publishing. (2018, August 7). Neck pain. https://www.health.harvard.edu/pain/neck-pain-causes- diagnosis-and-treatment[3] NHS Choices. (2018, May 10). Neck pain. https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/[4] Jones, R. (2021, October 5). 18 Best Exercises for Neck Pain: Tips and Exercises to Relieve Neck Strain | Verywell Health. https://www.verywellhealth.com/18-best-exercises-for-neck-pain-3501661[5] Spine Health. (n.d.). Stretches for Neck Pain. https://www.spinehealth.com/conditions/neck-pain/stretching-exercises-relieve-neck-pain

1. Incorporating regular exercise, fitness-and-exercise, and targeted stretches, such as Chin Tucks & Nods, Rotation and Side Bend Stretches, and Shoulder Blade Squeezes, into a health-and-wellness routine can be effective in alleviating neck tension.
2. Mental-health and well-being are equally important in managing workplace-wellness, and various therapies-and-treatments, like heat therapy, can help relieve tension and promote relaxation.
3. Regular practice of these exercises, combined with proper posture awareness and regular breaks in office hours, can foster a strong foundation for long-term health, wellness, and fitness-and-exercise.

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