Neck Tips
To make your life less stressful for your neck, you might want to use this checklist
Posture
Keep your neck straight.
Avoid overhead work.
Carrying
Always divide the weight to be carried between your hands.
Sitting
Use an upright chair.
Give support to your elbows or arms while working at a desk
or reading a book.
Have your work surface at a comfortable height.
Get up and stretch every 20 to 30 minutes.
Standing
Have your work surface at a comfortable height.
Driving
Adjust your seat from time to time.
Try a folded towel or pillow in the small of your back.
Activity
Do 20 to 30 minutes of walking, cycling, or swimming every day.
Gradually increase physical activity.
Sleeping
Give good support to your neck and head. Keep the head and
neck aligned with your trunk.
Avoid sleeping on your stomach or using too many pillows.
Relax
Learn how to reduce stress.
Use relaxation techniques, such as this simple breathing technique
while sitting comfortably upright in a chair:
- As you inhale let your stomach expand
- As you exhale let your stomach contract
As you breathe out, tell yourself to relax and release the muscle tension in your body. Take three slow and deep breaths using this technique before and after you exercise or whenever you feel tension. Try to practice this in a quiet place each day for 10 minutes.