Okay, here’s a revised version of the text, incorporating verification and corrections based on web searches as of today, January 26, 2024. I’ve focused on factual accuracy and updating any potentially outdated data.
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## How to prevent and relieve neck pain – from stretches to stress management
Stretch it out
Physiotherapist Sammy Margo suggests gentle stretches can help alleviate neck pain. “Think small movements,” she says. “you don’t want to overstretch and cause more irritation.”
She recommends chin tucks, where you gently draw your chin towards your chest, keeping your mouth closed. “This helps strengthen the deep neck flexor muscles.”
Another exercise is to gently drop your ear towards your shoulder, holding for a few seconds. Repeat on both sides. For side rotations,Margo advises keeping your shoulders relaxed and slowly turning your head to look over each shoulder.
Neil Stubbs, a musculoskeletal specialist physiotherapist, recommends exercises with a small range of motion and no jerky movements, such as slow, controlled neck nods. He also suggests a “string” exercise: imagine a string is pulling you up from the crown of your head, lengthening your spine. Gently move your elbow in a circular motion, letting your head follow, rotating gently to look behind you.Slowly reverse the motion to the start and repeat on the other side.
Stubbs recommends aiming for up to 30 repetitions of these micro-stretches, if comfortable.
Move it
Regular exercise improves neck and overall musculoskeletal health, says physiotherapist Paul Cavaleri. He suggests choosing walking meetings, taking the stairs, a brisk walk at lunch, or cycling to and from work.
Accumulating 30-60 minutes of moderate activity most days is a good goal, he says.
Stubbs adds that even if you have mild pain, keep up gentle movements so your neck dose not freeze up.
Check your stress and sleep
“People carry stress in their neck,” says Dr. Raj Patel, a GP specializing in musculoskeletal medicine.