Your head weighs ‘as much as a bowling ball’—these 4 stretches help you use that weight to ease neck pain

March 19, 2020 at 09:00PM by CWC

You might have heard that your head weighs about as much as a bowling ball. In reality, there’s some pretty complicated math involved in determining exactly how much weight your neck is carting around on a daily basis. What we all share in common, however, is that we need stretches for neck tension in our lives. Like, yesterday.

Keren Day, DC, a chiropractor and professional stretcher at Racked stretching studio in New York City, says that we’re all pretty well equipped to deal with the massive ordeal of, um… having a head. The problem arises when we continually turn to unnatural types of movements. “Our bodies were designed to hold our head’s structure. The issues start with all of the unnatural postures that put repetitive stress on our bodies. Activities like looking down on our phones and computers all day increase the stress and pressure on your neck,” says Dr. Day.

Over time, text neck and other bad posture habits put us at risk for chronic neck pain, tension headaches, and even discomfort in the shoulder area. So in this brave new world in which so many of us spend typing away (and jutting our heads so far forward), Dr. Day says you should bookmark a few stretches to move through when your noggin’ feels like weight that is just too much of a burden to bear.

4 stretches for neck tension that use the weight of your head as a counterbalance

1. The chair forward fold

Fairly straight forward, this stretch asks you to sit on the edge of your chair and drape your torso over your lower body while releasing the head neck and shoulder. “Traction can feel amazing on your neck,” says Dr. Day. “Any kind of hang where your head can just wobble around feels great.” Flop over and set your timer for just two minutes and I guarantee your neck will feel amazing.

2. Foam Roller ‘T’

“This is one of our favorite moves of all time, and it uses gravity to help correct and realign your spine,” says Dr. Day. “It also feels amazing after a long day at your desk, using your phone, or just many hours sitting.” To do it:

  1. Lie vertically on your foam roller. Make sure your head and neck are supported by a pillow or a blanket.
  2. Let your spine relax against the foam roller as your arms lie beside you at shoulder height straight out just shy of shoulder height. “Gravity will allow your body to correct its posture, open up your chest and shoulders, and release tension in the neck,” says Dr. Day.
  3. Lie there for one to two minutes to start, then you can go for as long as you like (between five and eight minutes)

3. Side neck stretch

  1. Sit at the edge of your chair so that your spine aligns itself. Place your feet about shoulder-width apart. Let your shoulders and arms relax by your side or in your lap.
  2. Keeping your head in line with your shoulders, slowly and gently bring your right ear towards your right shoulder without allowing that shoulder to creep up.
  3. Hold in that position for about one to two seconds and then gently tilt your head over towards the other shoulder. Hold for one to two seconds and then repeat the movement six times.

4. Head tilts

  1. Sit at the edge of your chair so your spinal aligns itself. Place your feet about shoulder-width apart once more. Let your shoulders and arms relax by your side or in your lap.
  2. Keeping your head in line with your shoulders slowly and gently start by tucking your chin. Next, gently look up extending your head and neck hold for one to two seconds and then look down towards your feet hold for one to two seconds. Repeat six times.

While you’re already stretching, try the lastics technique and check out the best moves for combatting all that sitting

Author Kells McPhillips | Well and Good
Selected by CWC

cwc

12 thoughts on “Your head weighs ‘as much as a bowling ball’—these 4 stretches help you use that weight to ease neck pain

  1. This machine is just not electronically connected with some other progressive
    slot machine. There are three favourites with regards to betting
    inside blanket fashion. For instance, some gaming sites demand a specific minimum wager to
    take advantage of a bonus.

  2. Sydney nightclubs are legendary for his or her size, variety
    and quality music. Whether you need to search the forests to have an endangered parrot or swim using the rare Hector’s dolphin in Akaroa,
    New Zealand is where to complete it. And so, choosing assured these picks
    won’t only be based on guesses or “gut feel” evaluations: and
    results is going to be deliver to you accordingly.

  3. When you viewed certain team, you immediately comprehend the
    team ability and likely probability of winning against
    its opponent. Start with small bets, in case you are winning, gradually raise that bet; but if you start losing, perform
    opposite. The response is challenging to define because don’t assume all
    systems is the same and don’t assume all betting softwares are similar.

  4. When you looked over certain team, you immediately see the
    team ability and likely probability of winning against its opponent.
    Also, since they are online, they can offer various other items like bingo,
    casino games and poker to their current clients.
    The answer is not easy to define because not all systems are
    identical and don’t assume all betting softwares are identical.

  5. This would help when you’re getting a fantastic hand by going all in your soul could make good money on your
    own bet. You should change your computer while using installing simple online casino software tools that may activate this online game.
    An online casino compared to a land based casino has several positive aspects, which make it an even more profitable venture.

  6. I think what you said made a bunch of sense. However, what about this?

    suppose you were to create a awesome headline? I mean, I
    don’t wish to tell you how to run your website, however suppose you added a title that makes people desire more?
    I mean Your head weighs ‘as much as a bowling ball’—these 4 stretches help you use that weight to ease neck pain – CityWomen® &Co is
    a little boring. You should glance at Yahoo’s home page and see how they write news headlines to get viewers to open the links.
    You might try adding a video or a picture or two to get people interested
    about what you’ve got to say. Just my opinion, it would bring your website a little bit more interesting. https://vanzari-parbrize.ro/parbrize/parbrize-nissan.html

  7. The whole process might seem easy, in case you are serious
    to make money through placing bets in sports,
    you might want the skill sets in predicting the winning team with
    the game so that you can win consistently. However I can tell you today that if you do this you probably lose ticks
    in the end as a result of money line. Survival after a while is often a testament to an online sportsbook’s trustworthiness.

  8. There’s not a way to check typical sports betting which has a bookie and internet-based sports betting, because they’re two
    different animals. It’ll polish your investigating skills ; once you will be completed with it it is possible to better look
    at the factors and circumstances all around
    the game and identify their winning chance. The only advantage is these bets are usually exciting making a
    whole few games interesting.

  9. Pretty section of content. I just stumbled upon your site and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Any way I抣l be subscribing to your augment and even I achievement you access consistently quickly.

  10. This in turn triggers skin to create more oil,
    ultimately causing acne breakouts. Immediate surgical treatment is necessary to make an effort to save the
    dog’s life with this stage. You can also find number of different Medical
    and Losing weight websites out about the internet that can also assist you
    to find out your ideal weight.

  11. With any particular university, your professional sports team could certainly convince you, that was the
    case. When people camp, they crouch so if you are walking in to
    a camping spot maintain your aim into kill them before they
    kill you. Both of these factors will be observed as being real positives.

Leave a Reply

Your email address will not be published. Required fields are marked *