Being a mom myself i understand how difficult it becomes to take proper care of yourself. It’s always something to do, someone to care and is never enought time , or perfect time to look to yourself. I had headaches and neck pains for a while, and even i knew what is happening with me, from where this headaches come , how to deal with this situation, due to lack of proper time and exhaustion i always postponed my health for another day. Always said that i would start doing something tomorrow, but the poit is that tomorrow never came. Until i realized that my neck is blocked, i had unbelievable pain in the upper back and my headaches grew with each day , an no drug could help me to calm this pains. I started to prioritize myself, because nothing matters if your health is threatened.
If you’re a mom who frequently experiences neck pain, you’re not alone. Neck pain is a common issue that many moms face due to the demands of everyday life. Symptoms of neck pain can include stiffness, limited range of motion, muscle tension, and even constant headaches. These symptoms can be frustrating and hinder your ability to carry out your daily activities.
There are several possible causes of neck pain. Poor posture is one of the main culprits, as many moms constantly find themselves hunched over while breastfeeding, carrying their children, or doing household chores. Prolonged screen use, whether it’s from staring at your phone or working on the computer, can also contribute to neck pain. Additionally, muscle strain from activities such as lifting heavy objects or repetitive motions can lead to discomfort and pain in the neck.
Understanding the symptoms and causes of neck pain is the first step in finding relief. By addressing poor posture, taking frequent breaks from screen time, and taking measures to prevent muscle strain, you can begin to decrease your neck pain and improve your overall well-being. Incorporating simple exercises, gentle stretches, and incorporating core exercises into your daily routine can help increase flexibility and strengthen the neck muscles. If your pain is severe or persists, it’s always a good idea to consult with a physical therapist who can provide guidance tailored to your specific needs. Remember to listen to your body and make modifications to your exercise program as needed.
Starting Position
Ensuring proper alignment and posture will help maximize the effectiveness of the exercises and minimize any potential strain on the neck muscles. Start by sitting up straight with your feet shoulder-width apart and firmly planted on the ground. Relax your shoulders and gently tuck in your chin, maintaining a neutral position for your cervical spine. Engage your abdominal muscles to support your core and keep your shoulder blades down and back. This starting position will provide a stable base from which to perform the exercises and promote proper body alignment. By starting off in the correct position, you can set yourself up for a comfortable and effective neck pain relief workout.
Setting Up Your Space
As a mom, finding time and space to exercise can be a challenge. However, when it comes to relieving neck pain, you don’t need a special place or a lot of time. These simple exercises can be done almost anywhere, as long as you have a suitable space to perform them. When setting up your space, make sure it is comfortable and free from distractions. Find a quiet corner or a room where you can focus on your exercises without any interruptions.
Proper Posture and Alignment
When we have poor posture, our neck muscles can become strained and lead to discomfort and stiffness. Maintaining a neutral position of the spine is crucial in reducing the risk of neck pain and maintaining a healthy alignment.
To achieve proper alignment, start by sitting or standing with your feet flat on the floor. This helps to stabilize the body and promotes better posture. Keep your shoulders relaxed, allowing them to gently drop down and away from your ears. This helps to alleviate tension in the neck and upper back.
Another important aspect of alignment is tucking in your chin. Imagine lengthening the back of your neck and gently pulling your chin towards your chest. This aligns the cervical spine, the part of your spine that runs through your neck, and helps to reduce strain on the neck muscles.
By maintaining proper posture and alignment, you can reduce muscle tension in the neck and minimize the risk of developing neck pain. Incorporating these practices into your daily activities, particularly when sitting for extended periods or using electronic devices, can make a significant difference.
Remember to be mindful of your posture throughout the day and take frequent breaks to stretch and move.
Focusing on Breathing
Incorporating proper breathing techniques into your neck pain relief exercises can help promote relaxation and reduce muscle tension, leading to a greater sense of comfort and well-being.
Taking deep breaths during your workout can improve oxygen flow to the muscles, providing them with the essential nutrients they need to function optimally. It also helps to enhance the effectiveness of the exercises by allowing your body to fully engage in the movements.
To ensure you are breathing correctly throughout your workout, try inhaling deeply through your nose, filling your lungs with air. Then, exhale slowly through your mouth, releasing any tension or stress that may be accumulating in your neck and shoulders.
By consciously focusing on your breath, you can create a calming effect on your nervous system, promoting overall relaxation and ease. This can be especially beneficial when dealing with neck pain caused by muscle tension or poor posture.
Exercise 1 – Neck Roll
The Neck Roll exercise is an effective way to alleviate discomfort and reduce muscle tension. To begin, find a comfortable sitting position with your feet flat on the ground and your spine straight.
Start the exercise by slowly rotating your head in a circular motion, making sure to keep your shoulders relaxed throughout. This movement helps to improve the range of motion in your neck and gently stretches the neck muscles.
Perform the circular motion for about 5-10 seconds in each direction, paying close attention to any areas of tension or discomfort. It’s important to avoid any pain during the exercise, so make sure to adjust the intensity if needed.
As you go through the Neck Roll exercise, remember to focus on gentle stretching rather than pushing yourself too hard. By incorporating this simple exercise into your daily routine, you can gradually relieve neck pain caused by muscle tension or poor posture.
Exercise 2- Upper Trapezius Stretch
This simple exercise targets the upper trapezius muscle, which is often tense and tight due to poor posture or muscle strain.
To begin, find a comfortable sitting or standing position with your feet shoulder-width apart and your arms relaxed at your sides. Take a moment to focus on your breath, taking deep breaths in and out to help relax your body.
Now, bring your right hand up and over your head, placing it gently on the left side of your head. Slowly, but firmly, pull your head to the right, bringing your right ear towards your right shoulder. Make sure to keep your left shoulder relaxed and your chin slightly tucked.
Hold this stretch for 10 to 20 seconds, feeling a gentle stretch along the side of your neck. Repeat this stretch 3 to 5 times on each side, ensuring equal attention is given to both sides of your neck.
Exercise 3 – Chin Tuck
To start, find a comfortable sitting or standing position with your feet flat on the floor and your shoulders relaxed. This starting position will help ensure proper alignment during the exercise.
Now, slowly and gently tuck your chin towards your chest, keeping your head aligned with your spine. Imagine that you are creating a double chin by drawing your chin inwards. Hold this position for 5 to 10 seconds, feeling a gentle stretch along the back of your neck.
Release the chin tuck and relax your neck. Repeat this exercise 10 to 15 times, doing 2 to 3 sets.
If you find the chin tuck too challenging or uncomfortable, you can modify the exercise by performing it while lying down on your back, with a towel rolled under the curve at the back of your neck. Simply flatten your neck against the floor and gently tuck your chin towards your chest as before.
For a variation of the chin tuck exercise, you can use your fingertips to gently guide your chin towards your chest, adding a slight pressure for a deeper stretch. Remember to only apply a gentle pressure and never force the movement.
Exercise 4 – Back Extension
To start, lie face down on the floor with your hands positioned beside your shoulders. This starting position will ensure proper alignment throughout the exercise.
Slowly lift your chest off the floor, keeping your neck in a neutral position. Hold this position for a few seconds, feeling the muscles in your lower back engage. Then, gently lower back down to the starting position. Repeat this movement 10 to 15 times, doing 2 to 3 sets.
If you find the Back Extension exercise too challenging, you can modify it by bending your elbows and using your forearms for support instead of lifting the chest all the way off the floor.
As a variation, you can try lifting your legs off the floor at the same time as your chest to further engage your core muscles. However, make sure to only attempt this variation if you feel comfortable and stable.
Exercise 5- Pectoralis Major and Minor Stretch
This exercise targets the muscles in your chest and shoulders that can contribute to neck pain when they become tight or imbalanced.
To perform the Pectoralis Major and Minor Stretch, start by standing with your feet shoulder-width apart and engage your core muscles for stability. Interlace your fingers behind your back and gently squeeze your shoulder blades together. As you lift your chest upwards, you will feel a stretch in your chest and shoulders.
Hold this stretch for 20-30 seconds, making sure to breathe deeply and relax into the stretch. Repeat the stretch 2-3 times to fully reap its benefits.
If you find this stretch too challenging or uncomfortable, you can modify it by using a resistance band or towel to help you reach your hands behind your back. This allows for a gentler stretch while still targeting the pectoralis muscles.
You can try different variations of the Pectoralis Major and Minor Stretch. For example, you can perform the stretch while lying on your back on a foam roller, or while seated on a stability ball. Also a good variation is finding an empty corner of the room and face it; put your feet toghether, put your hands on the wall on either sides of the corner at the level of the shoulders , and lean forward . and be carefull to do it gentle , don’t force it. These variations can provide different angles and intensities to help alleviate neck pain.
