Many people carry stress and tension in their necks, upper backs, and shoulders. Holding muscles for a long period of time in an unnatural posture can produce pain. Severe pain may be an indication of a more serious medical condition and should be evaluated by a health care professional. Stretching exercises, correct posture, and increased "body-awareness" can help alleviate pain caused by stress and tension.
Instructions
Alleviating pain caused by stress and tension
1. Perform these stretching exercises for your neck each morning and evening. You can be standing or sitting. During each stretch, concentrate on keeping your shoulders pulled down toward your waist.
Try to touch your left ear to your left shoulder and hold while you count to 20. Repeat on your right side.
Look to your left and try to move your chin over your left shoulder; hold for 20. Repeat on your right side.
Look up at the ceiling and hold for 20. Look down at your toes, leaving a fist-sized space between your chin and chest, and hold for 20.
2. Take a moment to assess and correct your posture, both standing and sitting. Stand before a mirror. Is your chin parallel with the floor; are your eyes looking straight ahead? Are your shoulders pulled down toward your waist? Are your abdominal muscles pulled in and your belly button pulled in toward your lower back? Are your hips aligned with your knees and ankles? Do this in both standing and sitting positions. Be aware of your posture throughout the day and work continuously to correct any alignment issues.
3. Keep track of when you notice the neck, upper back, and arm pain. Use a notebook to note the time of day and what you were doing when you first felt pain. Then try to evaluate your body position in those situations. For example, if you notice the pain when you wake up in the morning, experiment with other sleeping positions. Get off your side and try to sleep on your back for one night to see if it helps. If you notice pain after working on the computer for several hours, evaluate the height of your chair and computer screen to be sure they are ergonomically placed. Also, make yourself take breaks every 30 minutes; take a walk around the office while concentrating on your posture. A little detective work may uncover a situation that is putting unnatural stress on your muscles --- a situation that may be easily corrected.
4. Try yoga, Pilates, or other exercise classes. Most Pilates and yoga teachers can help you evaluate your posture and work on specific muscles. After a few weeks yoga and Pilates can help you become more "body-aware," which is the key to alleviating muscle pain caused by tension and stress.
5. Consider making an appointment with a reputable massage therapist. He or she can often identify particular muscles that are knotted and may be able to help you uncover the cause.
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