There’s a reason the phrase “a pain in the neck” is used to describe something annoying.
Neck pain and stiffness are irritating and can interrupt your focus and daily life. Many activities can cause neck pain, but poor posture at the computer is one of the most common.
If Zoom calls and study sessions have your muscles throbbing, take a break and try one of these easy at-home stretches from the University Health Center physical therapy team.
For general neck pain and stiffness:
- Sit or stand up straight with your shoulders pulled back and your neck in a neutral position
- Tip your left ear to your left shoulder and hold this position for 15 to 20 seconds. You should feel the stretch on the right side of your neck and shoulder
- Repeat on the other side. Tip your right ear to your right shoulder and hold the stretch for 15 to 20 seconds
- Pro Tip: For a deeper stretch, use your hand to gently pull your head toward your shoulder
For muscle tension headaches:
- Put two tennis balls in the bottom corner of your pillowcase or the bottom of your sock
- Twist the material underneath the tennis balls to keep them together in your pillowcase or sock
- Lay down on a flat surface and place the tennis balls at the base of your skull for a gentle muscle release
- Stay in this position for 3 to 5 minutes
Don’t let aches and pains get you down. If these stretches above aren’t helping, it may be time to see a professional. The University Health Center physical therapy team can return you to a high quality of life through treatment and rehabilitation of injuries and conditions affecting muscles, bones and joints. Call 402.472.5000 to schedule an appointment. A doctor’s order is required to begin treatment.
More details at: https://health.unl.edu/physical-therapy