{"id":12364,"date":"2024-06-28T17:28:37","date_gmt":"2024-06-28T14:28:37","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=12364"},"modified":"2024-06-28T17:28:38","modified_gmt":"2024-06-28T14:28:38","slug":"the-physiotherapist-shows-methods-to-stop-pain-in-the-cervical-spine-and-back","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=12364","title":{"rendered":"The physiotherapist shows methods to stop pain in the cervical spine and back"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The easiest ways to relieve\u00a0neck pain\u00a0, eliminate\u00a0headaches\u00a0(which originate in the spine) and improve posture in the comfort of your own home.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to statistics, the average person spends 2 to 4 hours a day sitting motionless in front of a computer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, many of us spend a much larger part of the day this way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Not surprisingly, this digital addiction often leads to some serious consequences \u2013 the constant pressure on the cervical&nbsp;<a href=\"https:\/\/search-2.blogspot.com\/2023\/03\/kak-da-aktivirate-shijniya-otdel-na-grubnachniya-stulb.html\">spine<\/a>&nbsp;causes not only pain, but also long-term problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Online health portal\u00a0search-2.blogspot.com\u00a0has contacted a prominent physiotherapist to share the easiest ways to relieve neck pain, eliminate headaches (which originate from the spine) and improve posture in the comfort of your own home .<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Tennis ball massage<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEikVJO81ryBRtkwqq514vY_yxgHbpdhU6fl9J7ISJ1AAlFbaDG0Da7GrdT9u3Kn8ksT6Ow66o9FKL27l5xTpidERB7O8kBgXazIEhJOuJPfe4hjcINdxVraoxiY2szSZrpejQiyQ4Iu1SfQTtHcFKxfJw_82M-t01pNa0NumXTwiUPTbJjfwJLUIDcE\/s728\/%D0%BC%D0%B0%D1%81%D0%B0%D0%B6-%D1%81-%D1%82%D0%B5%D0%BD%D0%B8%D1%81-%D1%82%D0%BE%D0%BF%D0%BA%D0%B0.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEikVJO81ryBRtkwqq514vY_yxgHbpdhU6fl9J7ISJ1AAlFbaDG0Da7GrdT9u3Kn8ksT6Ow66o9FKL27l5xTpidERB7O8kBgXazIEhJOuJPfe4hjcINdxVraoxiY2szSZrpejQiyQ4Iu1SfQTtHcFKxfJw_82M-t01pNa0NumXTwiUPTbJjfwJLUIDcE\/s320-rw\/%D0%BC%D0%B0%D1%81%D0%B0%D0%B6-%D1%81-%D1%82%D0%B5%D0%BD%D0%B8%D1%81-%D1%82%D0%BE%D0%BF%D0%BA%D0%B0.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take a tennis ball and start massaging the base of the skull in different directions &#8211; we&#8217;re talking massage, not excessive pressure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you feel you&#8217;ve hit a hard area, massage it for at least 20-30 seconds while applying steady pressure to the area, then relax and continue massaging.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The tennis ball will help you regain mobility in your neck because it easily penetrates the soft tissues and tears the stiff and tense muscle fibers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Bridge<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEiLJmSMELq3qJGWfWK6qUEMJipIqtXj0xNOfLhxGMBeKsC9jBERWjvpqvdy55JwS6hhx7wAj-s_3iR15ojdTCyT5a3U1RjExq8UHCRH4VYrzFNEeTkOKq0TY7pJiFoXxelgSoLpsxScflzLFAEGcDSeJHI_f3xnZjbFmO5E3UA9UzaS71-Xx7LmY2BK\/s728\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BC%D0%BE%D1%81%D1%82.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEiLJmSMELq3qJGWfWK6qUEMJipIqtXj0xNOfLhxGMBeKsC9jBERWjvpqvdy55JwS6hhx7wAj-s_3iR15ojdTCyT5a3U1RjExq8UHCRH4VYrzFNEeTkOKq0TY7pJiFoXxelgSoLpsxScflzLFAEGcDSeJHI_f3xnZjbFmO5E3UA9UzaS71-Xx7LmY2BK\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BC%D0%BE%D1%81%D1%82.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lie on your stomach with your chin on the floor and your arms at your sides.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bend your knees so that your heels are over your butt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grab your ankles with both hands.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inhale and lift your heels up to the ceiling and your hips off the floor. Pull your torso and head off the floor at the same time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold the position for 10 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Slowly lower your body to the floor as you exhale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The position will help you strengthen your shoulders and thus strengthen your back muscles and critical areas of&nbsp;the cervical spine&nbsp;<a href=\"https:\/\/search-2.blogspot.com\/2023\/02\/uprazhnenie-za-ozvobozhdavane-na-natiska-v-shijniya-otdel.html\">.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Camilla<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEi3k6kxfMjf1FYA7Md3-IKdSe2t04x9MbcpwwAWDWCPNGx82qTMDw2rWT7EFGOUK_AVdUCQ0EPpaN9e2nktiPggW4OTUpwonKpItSLXL3SxKkYMkCj-hwPqkNLwC4-Se7oqmx-Gs6cjsxgx0OHp61WiafCPeKPLTSRPySQE6x0XaGVmmjjJWazbW-ps\/s728\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BA%D0%B0%D0%BC%D0%B8%D0%BB%D0%B0.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEi3k6kxfMjf1FYA7Md3-IKdSe2t04x9MbcpwwAWDWCPNGx82qTMDw2rWT7EFGOUK_AVdUCQ0EPpaN9e2nktiPggW4OTUpwonKpItSLXL3SxKkYMkCj-hwPqkNLwC4-Se7oqmx-Gs6cjsxgx0OHp61WiafCPeKPLTSRPySQE6x0XaGVmmjjJWazbW-ps\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BA%D0%B0%D0%BC%D0%B8%D0%BB%D0%B0.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kneel on the floor, knees shoulder-width apart and hips perpendicular to the floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Carefully lean back so that your palms touch your feet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Grab the feet with both hands.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If that is not possible, at least try as hard as you can.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push your head back and hold the pose for about 30-60 seconds, then return to the starting position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The position will help relieve stiffness in the neck muscles and increase mobility in this area.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Cobra<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEj7o3II2urylyq6yxrew0ZYuRewb9XTitHZ6oypIYbv7lFJyL1y5uCoZEuZFjE_ebDy9zabVbdtyOHreGQx9DI3s1bp9GlLxENTozBHTU1n9tVWd9ynAKhyBUPy3Ckw3JtdavMnH7gDhbCNgwq7VJFwFc-fc4oX7eot0VKPogIAJinjnOD6dSuQ13mo\/s728\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BA%D0%BE%D0%B1%D1%80%D0%B0.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEj7o3II2urylyq6yxrew0ZYuRewb9XTitHZ6oypIYbv7lFJyL1y5uCoZEuZFjE_ebDy9zabVbdtyOHreGQx9DI3s1bp9GlLxENTozBHTU1n9tVWd9ynAKhyBUPy3Ckw3JtdavMnH7gDhbCNgwq7VJFwFc-fc4oX7eot0VKPogIAJinjnOD6dSuQ13mo\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%BA%D0%BE%D0%B1%D1%80%D0%B0.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lie face down on the ground.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We repeat 30 times exactly as you see in the picture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The pose will help you lengthen and strengthen the anterior neck muscles and straighten your shoulders to restore the natural curve of your spine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Chin<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEivl0av4fNGPgEX2LDQ5cTIVZ71kxTTJLsorqwhhesVZ0NwjIVXc1aBYOWNHPs4vgT7b-pC74Z7wUdCeEZrOk_7yK9EXFHNXfzZkl4P2g2IcQ98Zi6Y2haXWCjvfNSsicOPzah5UTB8KmXdyq-8UtL6-c2Vp4XYeYrr_E52DGXNhG3ddtEryObuzKR5\/s728\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%B1%D1%80%D0%B0%D0%B4%D0%B8%D1%87%D0%BA%D0%B0.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEivl0av4fNGPgEX2LDQ5cTIVZ71kxTTJLsorqwhhesVZ0NwjIVXc1aBYOWNHPs4vgT7b-pC74Z7wUdCeEZrOk_7yK9EXFHNXfzZkl4P2g2IcQ98Zi6Y2haXWCjvfNSsicOPzah5UTB8KmXdyq-8UtL6-c2Vp4XYeYrr_E52DGXNhG3ddtEryObuzKR5\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%B1%D1%80%D0%B0%D0%B4%D0%B8%D1%87%D0%BA%D0%B0.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sit and place your fingers on your chin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keeping your eyes fixed forward, gently push your chin back towards the throat until you feel the border &#8211; the so-called lower part of the head.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold the position for 5 seconds and pull your chin forward again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat 10 times.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chin exercises will help relieve pressure on the spine and reduce tension in the neck muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Angular position<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgjHP1FYlFd_llnhRnDwU6VHzs-sSKde4_NYzTxn2As3OjJP1uMwncuRqY2ISAwXUP76yHIZC1XnJTcClDFaW7Ln00gXIdE6uoQD1-WIBLSnZ0jHye0j3oKN2mOpv4NyWIc4iy-lLVu2cymd3OvbVfpzEX_fkXG8IyrmG-pu4liEQ5upLDe2KuVSgC4\/s736\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D1%8A%D0%B3%D0%BB%D0%BE%D0%B2%D0%B0-%D0%BF%D0%BE%D0%B7%D0%B8%D1%86%D0%B8%D1%8F.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgjHP1FYlFd_llnhRnDwU6VHzs-sSKde4_NYzTxn2As3OjJP1uMwncuRqY2ISAwXUP76yHIZC1XnJTcClDFaW7Ln00gXIdE6uoQD1-WIBLSnZ0jHye0j3oKN2mOpv4NyWIc4iy-lLVu2cymd3OvbVfpzEX_fkXG8IyrmG-pu4liEQ5upLDe2KuVSgC4\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D1%8A%D0%B3%D0%BB%D0%BE%D0%B2%D0%B0-%D0%BF%D0%BE%D0%B7%D0%B8%D1%86%D0%B8%D1%8F.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">How to do it:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stand in the corner of your room. Stand about 2 meters away from the wall.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Place both forearms on the walls in front of you &#8211; one wall each. Keep your elbows slightly below shoulder height.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bend into the corner until you feel pressure in your chest and shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold the pose for 30-60 seconds and then return to the starting position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The results:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The angled position will help strengthen your neck muscles and reduce pain, tension and discomfort in this area.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. Healthy neck without pain<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjet5OiYCPaucDNfl0ZuQtmFUvdd3-2tGSW_Zu35qG0N5Z2KobE2urOqbR7Fc7i5qJyFTylwYtbewUNGGitSV5GqSutYlHa_kG0PX_WGm8ByDOAqT5jGpYgjlb3OPwM2iQEKfEwEWH7QAbIJQfXUkHUWeaCc6hEPvR3h3lOx04RXL0OTT6avmQq5vmR\/s728\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%B7%D0%B0-%D0%B7%D0%B4%D1%80%D0%B0%D0%B2-%D0%B2%D1%80%D0%B0%D1%82-%D0%B1%D0%B5%D0%B7-%D0%B1%D0%BE%D0%BB%D0%BA%D0%B0.jpeg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjet5OiYCPaucDNfl0ZuQtmFUvdd3-2tGSW_Zu35qG0N5Z2KobE2urOqbR7Fc7i5qJyFTylwYtbewUNGGitSV5GqSutYlHa_kG0PX_WGm8ByDOAqT5jGpYgjlb3OPwM2iQEKfEwEWH7QAbIJQfXUkHUWeaCc6hEPvR3h3lOx04RXL0OTT6avmQq5vmR\/s320-rw\/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D0%B5-%D0%B7%D0%B0-%D0%B7%D0%B4%D1%80%D0%B0%D0%B2-%D0%B2%D1%80%D0%B0%D1%82-%D0%B1%D0%B5%D0%B7-%D0%B1%D0%BE%D0%BB%D0%BA%D0%B0.jpeg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A quick exercise for the front muscles of the neck, slowly bend your chin up and hold for 15 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then lift your head back to the starting position. Tilt your head back and hold the pose for 15 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat the exercise 10 times from both positions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To move the side of the neck, tilt the head to the left, pull the left ear to the left shoulder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold the position for 30 seconds, then return to the starting position and repeat on the other side.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do a total of 10 reps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It will be great if you follow us and share this article with your friends and your opinion (or experience) in the comments!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The easiest ways to relieve\u00a0neck pain\u00a0, eliminate\u00a0headaches\u00a0(which originate in the spine) and improve posture in the comfort of your own home. According to statistics, the average person spends 2 to 4 hours a day sitting motionless in front of a computer. However, many of us spend a much larger part of the day this way. [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-12364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The physiotherapist shows methods to stop pain in the cervical spine and back - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.light-recipes.top\/?p=12364\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The physiotherapist shows methods to stop pain in the cervical spine and back - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"The easiest ways to relieve\u00a0neck pain\u00a0, eliminate\u00a0headaches\u00a0(which originate in the spine) and improve posture in the comfort of your own home. According to statistics, the average person spends 2 to 4 hours a day sitting motionless in front of a computer. However, many of us spend a much larger part of the day this way. 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