Do you wake up with tightness or tension in your shoulders? This could be due to not fully relaxing your neck and shoulder muscles before sleep. Six simple neck movements can help relieve pre-bedtime shoulder tension and discomfort for better sleep. Not using a pillow or lying flat on your back while sleeping can cause strain or improper posture, which can affect the neck and shoulders.
During the day, a common neck issue arises from the tendency to tilt the head forward, especially when using phones (text neck) or sitting for extended periods at a desk looking at computer screens. Reducing time spent in such positions can help to maintain cervical spine health. Given that the head weighs about 11 pounds, tilting it forward just 15 degrees increases the pressure on the cervical spine to 26 pounds.
At a 60-degree tilt, the pressure rises to 60 pounds. Such excessive strain often leads to pain at the base of the neck, near the thoracic spine, and can result in conditions such as disc herniation, degeneration, and even nerve compression. Self-Massage Thoracic Spine Release With a Massage Ball Lie on your back.
Place a massage ball at the thoracic spine just below your neck and work it along the edges of the shoulder blades to locate areas of tension. To reach deeper spots, raise the arm on the side you are massaging and stretch it across to the opposite side. This movement helps open up the shoulder blade, creating more space for the massage.
Quadruped Scapular Push-Ups In a tab.
