A crooked neck will usually be painful and uncomfortable. Many people experience this, especially those who work while sitting in front of the computer every day. Resolve immediately if the neck feels sore and tense, for example by doing neck stretches, changing lifestyles, or following therapy.
Step
Method 1 of 3: Doing the Neck Stretch
Step 1. Perform neck muscle warm-up
Before stretching, do warm-up exercises so that the neck muscles are not stiff and sore. Slowly move your head in a semicircle left and right. Begin to stretch your neck muscles by tilting your head to the right. Lower forward then tilt to the left without lifting your head.
- Continue by slowly moving your head to the right. Do this exercise repeatedly.
- Don't overstretch your neck muscles. Move gently slowly.
Step 2. Perform neck stretches back and forth
The movement to straighten the neck called neck flexion is done by lowering and raising the head. Bring your chin to your chest and hold for 15 seconds. Raise your head to its original position and repeat the same movement 10 times. Then, lift your head and return to the starting position. Do this movement 10 times.
- Move gently slowly.
- When lifting your head, move as slowly as possible and stop when your head feels stuck. Don't keep your head back.
Step 3. Perform a sideways neck stretch
The movement called lateral flexion of the neck is done by looking left and right. Begin the exercise by lifting your head so that your chin is parallel to the floor. Turn your head to the right and hold for 15 seconds. Relax your neck and return to the starting position. Repeat this movement 10 times.
- After looking to the right, do the same movement by looking to the left.
- Don't keep moving if your head feels stuck even though your chin isn't over your shoulders.
Step 4. Use your hands to stretch your neck
Stand or sit with your back straight. Bend to the right and look up at the ceiling while raising your head. Look forward and tilt your head to the right. Use your right hand to slowly pull your head to your right shoulder. Hold on for 30 seconds.
- Do the same movement by looking to the left.
- Do not tilt or tilt your head too far. Stretch as much as you can.
Step 5. Bring the shoulder blades together
Relax your shoulders while extending your arms at your sides. Bring your shoulder blades together and hold for 5 seconds. Release and repeat the same movement 10 times.
- Do this movement 3 sets of 10 times each day.
- Increase the intensity of the stretch by holding it from 5 seconds to 10 seconds.
Method 2 of 3: Changing Your Lifestyle
Step 1. Adjust the location of the computer screen
If you spend a lot of time working with a computer every day, the position of the monitor can cause the collarbone to bend. Position the monitor so that the top third of the screen is directly in front of your eyes as you look straight ahead. Try to keep the distance between the monitor and eyes 45-60 cm.
Step 2. Get used to sitting up straight
When sitting in a chair, sit as far back as possible until your buttocks touch the back of the chair. Press your upper back against the back of the chair so that your back is slightly arched. Straighten your neck and hold your head up.
Step 3. Choose a head pillow that can support your neck well at night
You spend approximately 8 hours a day sleeping. The cervical spine will become bent if you choose the wrong head pillow. Choose a head pillow that is able to support the neck well so that the upper back, chest, neck remain straight. Head pillows that are too thick or thin can cause tension in the neck so that the neck becomes bent and feels painful.
- Use a head pillow made of foam rubber that can record the shape of the curve of the neck and head or a pillow that wraps around the neck.
- A good head pillow keeps you comfortable while sleeping in various positions.
- Change the head pillow once a year.
Step 4. Take time to relax
Many people work while sitting behind a desk all day so it has a bad impact on posture and health. Set aside time to rest while moving or walking for a while with the right posture.
- Get used to walking with an upright body. Pull your shoulders back a little and look forward.
- Do neck stretches while resting.
Step 5. Eat a healthy and balanced diet
Choose foods that are highly nutritious to maintain bone health, for example a menu that contains protein, calcium, iron, magnesium, vitamin K, vitamin C, and vitamin D3. This method is useful for maintaining an ideal body weight and reducing the burden that presses on the bones.
- Eat lean protein, fruits and vegetables.
- Take a multivitamin.
Step 6. Exercise regularly
Gentle movements will prevent injury and pain in the neck and back. When exercising, the spine will be drained of body fluids so that nutrients flow into the bones. In addition, you can control your weight by exercising to reduce stress on your bones.
Method 3 of 3: Using the Help of a Chiropractor
Step 1. Find the nearest therapist clinic information
Find out more about therapy services in your city. Use the internet to read the results of reviews, performance ratings, and other information presented on websites. Gather the latest information about various things related to the therapy services provided.
- Contact the clinic to inquire about available therapeutic services.
- Ask if the clinic works with a health insurance company.
- Explain that your neck is in trouble and needs to be healed.
- Consider taking Egoscue therapy to restore your neck and back using Earth's gravity.
Step 2. Make an appointment with a therapist
After choosing a clinic that provides services according to your needs, make an appointment with a therapist over the phone or the internet.
- Ask if you need to bring any paperwork and what time you need to arrive.
- Explain that you want to restore a crooked neck.
- Maybe you should consult a doctor first. He will evaluate the condition of your neck and then suggest the most appropriate therapy and movements that need to be practiced at home.
Step 3. Come to the clinic by appointment
According to the consultation schedule, come to the clinic wearing a slightly loose suit. During the consultation, you may be asked to lie down on the examination site and perform some movements.
Prepare the things you want to ask the doctor
Step 4. After the consultation, make an appointment for the next visit
You have to be treated several times in order to give the expected results. Before going home, schedule a visit so that you can continue therapy as scheduled. Start with therapy, but don't stop halfway as this can make your neck worse, rather than restore it.
- Bring an agenda to record the visit schedule.
- Ask your doctor when you should come back and do it consistently.
Step 5. Be prepared for side effects
After therapy, the appearance of side effects for a few days is normal. Call your doctor if this causes problems or persists after a few days. Side effects can be:
- Pain in the treated area of the body.
- Fatigue.
- Headache.
Step 6. Follow the doctor's instructions
In general, doctors will suggest things that need to be done to support the recovery process and you should do the best you can, for example:
- Exercising.
- Do stretching exercises.
- Massaging the neck muscles.
- Lose weight.
- Provide heat or cold therapy to the neck.
- Practice using a styrofoam tube.
- Eliminates neck pain triggers.
- Perform electrical stimulation.
