STRETCH YOUR NECK

The neck is one of the most important areas to stretch. Neck tightness is very common because it is not moved much by normal daily activity. Avoiding stiff muscles, tendons, and ligaments between the shoulders and the head helps prevent headache, injury, and arthritis. Cervical vertebral stenosis can also be minimized. Furthermore, toning and conditioning the neck musculoskeletal structures reduces the incidence of all spinal problems, including that common miserable malady of low back pain. What a boon!

Optimally, you should stretch it 3-6 times a day. How can one remember to schedule and fit an exercise routine into the constant demands on one’s time?

One brief and recurrent activity we all must attend to daily is urination. Whether it’s a sit down or stand-up affair, it affords just enough time to stretch the neck. Once you get started, the habit becomes irresistible. So, stop daydreaming and put down the cell phone when you approach the pot to pee. Guys must resist the temptation to perfect their aim.

What to do?

Stand up straight and pull your shoulders back a little. Turn your head slowly to the right as far as it can comfortably go and hold for 2 seconds.  Perform 5 repetitions. Face forward and relax your neck. Then 5 times to the left. Relax. Then lift your chin up 5 times. Relax. Finally bend downward 5 times.

Always move slowly and hold for 2 seconds at your personal extreme. Allow the muscles to quiet themselves each time you change direction. You can do fewer than 5 repetitions if you are a quick finisher and must get going. 

There should be no pain associated with or created by this regimen. Such a result suggests you are moving too fast or going too far. Having continuing discomfort during this stretching routine is a sign to not do it. If you have any concerns, ask your healthcare provider.

Those who suffer from chronic neck pain or other local pathology should clear this program with your doctor or physical therapist first.

If this stretching routine makes you feel better, you are eligible for collateral benefits. One is that you may recognize how wonderful stretching is. You may then expand your program to include additional loosening exercises performed outside the bathroom. At this point, you may want to review my earlier blog: “Stretch For Optimal Health,” May 3, 2020.

There are more windfalls from a lifestyle of daily stretching. Most who consistently practice this habit notice improved sleep and increased energy.

Maintain good health and prevent spinal problems by using your micturition time profitably.