Help with neck pain?!
Question:
Help with neck pain?
Hello, I am an artist and I spend most of my time hunched over drawing. I sometimes get awful pains in the back of my neck. (like most artists, I have to be hunched over to draw, sometimes for certain angles)
But when I'm not drawing, I usually sit up straight to balance out my posture.
Are there any specific stretches or some kind of excersize I can do to prevent the neck pains, or even reduce them?
Thanks a lot :)
Answers:
I would consider getting some deep tissue massage, and yes there are some exercises and stretches from my physical therapist to help with pain from poor posture. They will keep your neck muscles stretched and strengthen your upper back which is being strained by posture.
Neck: Chin tucks: lay flat on your bed, bring chin towards chest without lifting your head up (you'll feel stretch in back of neck and base of skull), do this 10 times. Side to Side: in same position turn head to left until you feel stretch - hold for 5 seconds, return to normal position. Turn head to right until you feel stretch, hold for 5 seconds, return to normal position. Do this 10 times. Lateral stretch: In same position, tilt head towards shoulder until you feel stretch, hold for 5 seconds, return to normal position. Tilt head towards other shoulder, hold for 5 seconds, return to normal position. Do this 10 times.
Upper back/shoulders: The exercises are called T's I's and Y's. They are so named because you will make the shape of these letters with your body. Lay flat on your bed face down, roll up a hand towel and put it under your forhead (it will align the neck and keep you from squashing your nose). Bring arms out to the side making a "T". Raise and lower arms 10 times. Next bring arms slightly toward head making a "Y" shape. Raise and lower arms 10 times. Next bring arms along side head making a "I" shape. Raise and lower arms 10 times. Next bring arms down along side your body again making a "I" shape. Raise and lower arms 10 times.
Do 3 sets of these each day (they sound easy but you will feel like you just worked out!)