Avoiding neck pains

NECK pain is perhaps one of the most common health problems of both the elderly and the young.

The neck is composed of seven bones separated by discs of cartilage that are joined together by ligaments. Being less protected and the most mobile part of the spine, the neck is vulnerable to injury and other disorders. The muscles that provide additional support and allow the bending and twisting motion are also susceptible to stress and strain. Because of its flexibility, the bones and joints of the neck begin to undergo wear-and-tear at around the age of 25.

Fortunately, it is more likely that the cause of neck pain may be poor posture rather than old age or sickness. Poor posture at times may result to nerve disorders that disrupt proper blood circulation in the neck region. Nerves that get trapped alarms your body by sending pain messages to your brain. Bending or overextending the neck for long periods is often the cause in most situations.

For most of us, these temporary neck pains are more of an annoyance than problem. However, for active people such as dancers, athletes, and those whose duties require them to be physically fit at all times, neck pain poses a serious threat to both their income and performance. Keeping the proper poise and performing the right exercise at all times is the best way to prevent neck pain not just for people who are always on the go but for everyone as well.

The following are simple exercises to avoid neck pain:

1. Neck Glide -- Starting with your neck straight, slowly slide your chin forward. Hold for five seconds and slowly slide back to the original position. Repeat this exercise ten times.
2. Neck Extension -- While keeping your back straight, slowly tilt your head backward until you are completely facing upward. Hold for five seconds and slowly return to starting position.
3. Neck Rotation -- Start by looking straight ahead. Slowly turn your head as far as possible to the left. Hold for ten seconds then return to original position. Slowly turn your head as far as possible to the right. Hold for ten seconds and return to the starting position. Repeat this exercise ten times.
4. Neck Side Extension -- Start by facing forward. Slowly lean your head to the right, bringing your right ear as close as possible to the left shoulder without touching it. Hold for five seconds then return to starting position. Repeat the same procedure but this time to your left. Repeat this exercise ten times.
5. Neck Stretch -- While looking straight ahead, slowly raise both shoulders. Hold for five seconds then slowly lower your shoulders. Repeat this exercise ten times.
6. Neck Forward Flexion -- Start by facing forward. Slowly lower your chin towards your chest. Hold for five seconds. Return to starting position. Repeat this exercise ten times.

Most neck pains usually go away with enough rest and time. However, in rare instances where it is caused by illness or congenital abnormalities, proper medical attention is necessary to prevent further neck injury. Therefore, if the pain persists and inflammation in the neck area occurs, it is best to see a doctor specializing in orthopedic care.

Note: You should seek your doctor's approval before starting on any form of exercise.*

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