The lifestyle of most people is associated with working at a laptop, office desk, and a minimum of movement. After COVID-19 forced everyone to stay at home, movement decreased, and you have a life that is more sedentary. People cannot even walk in the park and they more work at home. They are more reading and watching a TV to entertain themselves. Moreover, all this happens while sitting or lying down. Due to such lifestyle, your back, which is constantly in a rounded shape, suffers. You may have noticed pain in the back and neck before, but now it may increase due to the lack of sufficient movement.
To reduce pain and discomfort in the neck and improve posture, you need to monitor the position of the body throughout the day and do exercises aimed at stretching the muscles of the back and neck.
You should think about your health, pay enough attention to your posture, and try to keep your shoulders, neck, and back straight, without allowing bending. Your whole body should be aimed at the monitor. In this case, the head should be above the shoulders. Do not tilt your head forward; it must stay in line with the back.
Take a special stand for a laptop that will help you put the monitor at the level of your eyes and you can hold the position of your head without tilting it to look at the monitor. If you do not have the opportunity to buy such a stand, you can make it yourself from items that you have at home, such as books.
After you have set up your workplace and sat in the correct position, pay attention to the state of your face. As a rule, people do not notice that the facial muscles are tense and they stick their teeth. This leads to additional strain on the neck and interferes with normal blood circulation to your neck and face. Try to relax your jaw and not tighten your muscles.
You can use several stretching exercises for the muscles of the neck and shoulders, which will help reduce the level of discomfort. Stretching relaxes muscles well and improves blood circulation. In this way, your muscles receive more oxygen and the pain is reduced. You can do exercises at any time convenient for you and several times a day.
Perform this exercise while sitting on a chair with a straight back. The neck, the spine, and the head are on the same line. Place your right hand on your left ear. Slowly tilt your head to your right shoulder so that your right ear touches it. Press firmly and at this moment make the following movement: chin up, hold it for 5 seconds, then chin down, and hold it for 5 seconds. Repeat 3-5 times.
Continuing to sit straight, slowly lower your chin to your chest, and fold your hands into the lock on the back of your head. Now exhale and relax the muscles of the neck as much as possible, you should feel how the muscles are stretched under the pressure of the hands. We sit in this position for 10 seconds. Gently release your hands and straighten your head.
You can complicate this exercise: lower your head down and turn your chin left and right.