Head and neck 'don't hold'? Don't mess around! This 'stiff neck hole' is a quick collection →

wake up in the morning,

I found that my neck couldn't turn.

Still aching...

This stiff pillow is sour,

Everyone must experience

Stiff neck is not a disease, it hurts to death

01

Why is Stiff Neck staring at you?

▽

• Sleeping position problems

After people enter the sleep state, they will adjust their sleeping position involuntarily. If the head position is not properly placed on the pillow, the neck may be in a state of excessive deflection for a long time, resulting in the whole body of the muscles and ligaments of the shoulder and neck. Forced pulling at night can cause swelling, congestion, and pain.

• Pillow, mattress not suitable

The human cervical spine has a natural physiological curvature. If the pillow is too high, too low, too hard, or the mattress is too hard, the neck will be in a state of hyperextension or hyperflexion, which will cause the muscles on one side of the neck to be tense, and the cervical facet joints will be twisted wrongly, resulting in Local pain and discomfort.

Suggestion: Choose pillows with a certain elasticity and a height of about a punch. In the supine position, the lower edge of the pillow is best placed on the upper edge of the scapula, and the neck cannot be missed.

• cold neck and shoulders

When the temperature is low at night, if the neck and shoulders are not covered during sleep, the cold stimulation will cause the blood vessels to constrict, resulting in spasm, and involving the surrounding muscles and causing pain.

Suggestion: Before going to bed in cold weather, the windows should not be opened too large, and it is best to cover the shoulders and neck with another layer to prevent cold. When sleeping at night in summer, do not blow air conditioners or fans directly, and protect your shoulders and neck.

• "Bow-headed people"

The popularity of computers and mobile phones has made more and more people bow their heads, and if they keep their heads bowed for a long time, the intervertebral disc in front of the cervical spine and the muscles and ligaments behind the cervical spine are continuously stressed, and the pressure is greater, and the cervical spine ages faster. More likely to cause stiff neck.

Recommendation: Any posture should not be held for too long, otherwise it will easily lead to ischemia. Therefore, it is necessary to move after a posture is maintained for 30-45 minutes.

02

After stiff neck, do you move or not?

When I wake up, I find that I have a stiff neck and my neck movement is limited, but some people just endure the pain and twist their neck in the opposite direction, thinking that this can pull the tensed muscles away. It is more likely to cause injury to otherwise stiff muscles.

03

What should I do after a stiff neck occurs?

• Local cold compress, hot compress

In the early stage of stiff neck, that is, within 24 hours, it is best to give local cold compresses, which can reduce swelling and pain; after 24 hours, when the swelling is relieved, use a hot towel or a hot water bottle for local hot compresses to promote blood circulation. circulation to help relieve pain.

• Massage acupoints

① Stiff neck point

[Location] The stiff neck point is located on the back of the human hand, between the metacarpal bones opposite the middle finger and the index finger, starting from the end of the two phalanges, one thumb width outwards.

[Method] Press the "stiff neck acupoint" with the fingertips of the thumb from light to heavy, hold for 5-10 minutes, and move the fingers of the pressed hand at the same time to enhance the acupressure feeling of the acupoint. The left and right hands can be massaged alternately.

Massage this acupoint can significantly relieve the pain of stiff neck, and also prevent cervical spondylosis, arm pain, and stomach pain.

② Fengchi Point

[Location] On both sides of the big tendon behind the head and parallel to the earlobe.

[Method] Open the five fingers, put the thumb on Fengchi point, rest the other four fingers on the occiput, tilt the head back slightly, and feel the soreness of Fengchi point, turn the head to the upper left first, and keep the right thumb unchanged. Pause for 5 seconds; do 1 more in the opposite direction. Massage this point can relieve neck pain, eye fatigue, insomnia and other symptoms.

Xiaobu reminds: After stiff neck, if the compression is invalid, it is recommended to go to the hospital as soon as possible, and accept the doctor's guidance for treatment!

but only

Or treat the symptoms but not the root cause

Most importantly, usually

look up! look up! look up

every hour

Get your head out of your computer and phone

Come and send a "triple"

↓ ↓ ↓

first type

"Look up, down, left, right"

Action essentials: Keeping your body upright, stretch your head up, down, left and right in turn. Instead of turning your neck, stretch your muscles in each direction and hold for 5 seconds.

second type

"head off"

Action essentials: Put one hand under the buttocks and press down, and use the other hand to slowly break the head, don't use too much force, just feel the stretch of the left and right neck muscles.

third type

"Beast Boy Breaks Head"

Action essentials: Put one hand on the back of the neck, and the other hand slowly pull the head to the position of the two knees, do not use excessive force, feel the stretch of the two muscles on the back of the neck.

The above small actions

You can do it when you have nothing to do~

Original title: "Leave your neck out of jail?" Don't mess around! This "stiff neck hole" is a quick collection→》