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The Importance of Stretching: Unleash the Benefits for Your Body

The Importance of Stretching: Unleash the Benefits for Your Body

Stretching is often an overlooked aspect of fitness and wellness. We tend to focus on cardio workouts, strength training, or other forms of exercise, but incorporating a regular stretching routine into your fitness regimen can yield numerous benefits for your overall health and well-being. In this blog, we’ll explore the importance of stretching and how it can positively impact your body and daily life.

  1. Improved Flexibility

One of the most apparent benefits of stretching is improved flexibility. Flexibility is the range of motion in your joints and muscles. By regularly stretching, you can gradually increase your flexibility, making it easier to perform everyday tasks and exercises with proper form.

Increased flexibility can also reduce the risk of injuries during physical activities. When your muscles and joints can move freely through their full range of motion, you are less likely to strain or pull them.

  1. Enhanced Range of Motion

Stretching helps to increase your range of motion, which is crucial for maintaining mobility and functionality as you age. Activities such as reaching, bending, and twisting become easier when your joints are supple and well-lubricated. This increased range of motion can significantly improve your quality of life by allowing you to move more comfortably and perform various activities effortlessly.

  1. Stress Reduction

Stretching not only benefits your physical health but also has a positive impact on your mental well-being. Engaging in a stretching routine can help reduce stress and promote relaxation. When you stretch, you release tension in your muscles and stimulate the release of endorphins, the body’s natural mood-enhancers. This can leave you feeling more relaxed, focused, and in a better mood.

  1. Improved Posture

In today’s sedentary world, many of us spend hours hunched over computers or slouched in front of the television. This can lead to poor posture, which can, in turn, cause various health issues, such as back pain and muscle imbalances. Stretching can counteract the negative effects of poor posture by targeting specific muscle groups, helping to realign your body and improve your posture over time.

  1. Enhanced Circulation

Stretching increases blood flow to your muscles, which can improve circulation throughout your body. Better circulation means more oxygen and nutrients are delivered to your muscles, helping them function optimally. Improved blood flow can also aid in the removal of waste products and toxins from your muscles, reducing muscle soreness and promoting recovery after exercise.

  1. Injury Prevention

Regular stretching can significantly reduce the risk of injuries, especially during physical activities or sports. When your muscles are flexible and well-conditioned, they can better withstand the stresses and strains associated with exercise. Stretching can also help to identify and address muscle imbalances and tightness, which can lead to injuries if left unattended.

  1. Better Athletic Performance

For athletes, stretching is a vital component of their training regimen. It can improve athletic performance by increasing flexibility, range of motion, and muscle coordination. Incorporating dynamic stretching before a workout and static stretching after can help athletes prepare their bodies for physical demands and aid in recovery afterward.

Conclusion

Incorporating regular stretching into your daily routine is a simple yet effective way to promote your overall health and well-being. It offers a wide range of benefits, from improved flexibility and posture to reduced stress and injury prevention. Whether you’re an athlete looking to enhance your performance or someone seeking better mobility and a higher quality of life, stretching is an essential practice that can help you achieve your goals. So, take a few minutes each day to stretch and reap the rewards of a healthier, more flexible body.

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The Ancient Art of Cupping: Exploring its Healing Benefits

The Ancient Art of Cupping: Exploring its Healing Benefits

In recent years, holistic health practices have gained popularity as people seek alternative ways to enhance their well-being. One such practice that has piqued curiosity and garnered attention is cupping therapy. While cupping is by no means new, its resurgence in modern times has sparked interest in understanding its origins, techniques, and purported benefits. In this blog, we’ll delve into the ancient art of cupping, exploring its history and potential healing advantages.

The Origins of Cupping

Cupping is an ancient therapeutic technique with origins dating back thousands of years. Its roots can be traced to traditional Chinese, Egyptian, and Middle Eastern medicine. Historically, practitioners utilized animal horns and bamboo cups as suction devices to stimulate blood flow and remove stagnation from the body. Today, modern cupping typically employs glass or silicone cups, which can be applied using various methods to create a vacuum effect on the skin.

How Cupping Works

During a cupping session, the therapist places cups on specific areas of the body, usually on the back, shoulders, or limbs. The cups can be left in place or moved across the skin to create a massage-like effect. The vacuum created inside the cup pulls the skin and underlying tissues upward, promoting increased blood circulation to the area. This can lead to temporary discoloration and the appearance of circular marks on the skin, which usually fade within a few days.

The Benefits of Cupping

  1. Pain Relief: Cupping is believed to alleviate muscle and joint pain by improving blood flow to affected areas. It may help reduce inflammation, relax tense muscles, and release toxins that contribute to discomfort.
  2. Stress Reduction: Many proponents of cupping therapy claim that it induces relaxation and relieves stress. The gentle pulling and massaging sensations during the treatment can have a calming effect on the nervous system, promoting a sense of well-being.
  3. Improved Circulation: Cupping enhances blood circulation, allowing more oxygen and nutrients to reach tissues and promoting the elimination of waste products from the body.
  4. Detoxification: The negative pressure of cupping is thought to draw out toxins and metabolic waste from tissues, supporting the body’s natural detoxification processes.
  5. Enhanced Immune Response: Some studies suggest that cupping may stimulate the immune system, helping the body defend against infections and illnesses.
  6. Respiratory Benefits: In traditional Chinese medicine, cupping has been used to address respiratory conditions like asthma and bronchitis. The treatment is believed to aid in clearing congestion and promoting easier breathing.
  7. Skin Health: Cupping can improve skin tone and elasticity by stimulating collagen production and increasing blood flow to the skin, potentially reducing the appearance of cellulite and scars.

Important Considerations

While cupping therapy may offer various potential benefits, it is essential to consider certain factors:

  1. Professional Expertise: Always seek cupping therapy from a qualified and experienced practitioner who understands the appropriate techniques and safety protocols.
  2. Individual Response: People may respond differently to cupping therapy, and its effectiveness can vary depending on the condition being treated.
  3. Contraindications: Cupping may not be suitable for everyone. Individuals with certain medical conditions, skin issues, or bleeding disorders should avoid or consult a healthcare professional before trying cupping.
Conclusion

Cupping therapy has a long history of use in traditional medicine and continues to be embraced by practitioners and patients worldwide. Its potential benefits in promoting relaxation, pain relief, and improved circulation make it an intriguing option for those seeking alternative healing methods. However, it’s important to remember that cupping is just one aspect of holistic health, and individuals should always consider their unique health needs and consult healthcare professionals for comprehensive advice. As we rediscover ancient practices like cupping, we embrace the wisdom of the past and integrate it with modern knowledge to promote a healthier and more balanced life.

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Migraines and Text Neck: The Hidden Connection

Migraines and Text Neck: The Hidden Connection

In today’s digital age, where smartphones and computers have become an integral part of our lives, we often find ourselves hunched over screens for extended periods. This prolonged screen time, combined with poor posture, has given rise to a phenomenon known as “text neck.” However, what many people fail to realize is that text neck can have far-reaching consequences, including triggering or exacerbating migraines. In this blog post, we will explore the hidden connection between migraines and text neck, shedding light on the importance of maintaining good posture and finding ways to alleviate these issues.

Understanding Migraines:

Migraines are intense headaches that can cause severe throbbing or pulsating pain, usually on one side of the head. Accompanied by other symptoms such as nausea, sensitivity to light and sound, and visual disturbances, migraines can be debilitating and significantly impact one’s quality of life. While several factors contribute to migraines, including genetics, hormonal changes, and certain foods, external triggers like poor posture can also play a significant role.

Text Neck and Posture:

Text neck refers to the forward head posture and increased stress on the neck and upper back caused by prolonged use of handheld electronic devices such as smartphones and tablets. The act of bending the head forward to look down at a screen puts excessive strain on the neck muscles and disrupts the natural alignment of the spine. Over time, this poor posture can lead to a myriad of musculoskeletal problems, including headaches and migraines.

The Hidden Connection:

The relationship between migraines and text neck stems from the shared anatomical structures and interconnected nerves in the neck and head. The muscles and ligaments in the neck are closely connected to the base of the skull, where many nerves responsible for migraines are located. When the neck is strained due to poor posture, it can lead to tension in these muscles and contribute to the onset or intensification of migraines.

Moreover, the prolonged use of electronic devices often leads to increased eye strain, another common trigger for migraines. The strain on the eyes caused by focusing on small screens for extended periods can further exacerbate the symptoms of migraines.

Prevention and Alleviation:

  1. Maintain good posture: Be mindful of your posture while using electronic devices. Keep your head aligned with your spine and avoid slouching or hunching forward.
  2. Take regular breaks: Frequent breaks from screen time can help reduce strain on your neck and eyes. Set reminders to take short breaks and engage in stretching exercises to relieve tension in your neck and shoulders.
  3. Ergonomic adjustments: Make ergonomic adjustments to your work environment, such as using a stand or holder to keep your device at eye level and using an ergonomic chair that supports good posture.
  4. Strengthening exercises: Incorporate exercises that focus on strengthening the neck, back, and shoulder muscles to improve posture and reduce the strain caused by text neck.
  5. Mindful smartphone usage: Limit the time spent on your smartphone or electronic devices. Consider implementing “phone-free” periods during the day to give your neck and eyes a break.
  6. Consult a healthcare professional: If you suffer from chronic migraines or experience persistent neck pain, it is advisable to consult a healthcare professional. They can provide an accurate diagnosis, recommend appropriate treatments, and suggest strategies to manage migraines and alleviate text neck symptoms.
Conclusion:

The link between migraines and text neck emphasizes the importance of practicing good posture and being mindful of our screen time habits. By making conscious efforts to maintain a neutral spine alignment, take regular breaks, and strengthen our muscles, we can reduce the risk of developing migraines and alleviate the symptoms associated with text neck. Prioritizing our overall well-being, both physical and mental, is crucial in today’s digital world. So let’s take care of our posture, limit screen time, and find a balance that allows us to stay connected while minimizing the potential negative impacts on our health.

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Benefits of Yoga and Stretching
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Key Benefits of Yoga and Stretching

Key Benefits of Yoga and Stretching

Yoga and stretching are two practices that have been around for thousands of years, and for good reason. Both of these activities have a wide range of benefits that can help improve physical health, mental wellbeing, and overall quality of life.

In this blog post, we’ll explore some of the key benefits of yoga and stretching, and how they can help you lead a healthier and happier life.

5 Benefits of Yoga and Stretching

  1. Improved flexibility

One of the most obvious benefits of both yoga and stretching is improved flexibility. By regularly practicing yoga or stretching, you can help your muscles and joints become more supple, allowing you to move more freely and with less discomfort.

Improved flexibility can also help prevent injuries, as your muscles and joints are better able to handle sudden movements or changes in direction.

  1. Increased strength

While many people associate yoga and stretching with flexibility, these practices can also help increase strength. In particular, yoga poses such as downward dog, plank, and chaturanga can help build strength in the core, arms, and legs.

Similarly, stretching exercises such as lunges, squats, and hamstring stretches can help build leg and glute strength, which can be particularly beneficial for runners and other athletes.

  1. Better posture

Poor posture can cause a wide range of health problems, including back pain, neck pain, and headaches. Fortunately, both yoga and stretching can help improve posture by strengthening the muscles that support your spine and encouraging proper alignment.

Yoga poses such as mountain pose, tree pose, and warrior pose can help improve posture, as can stretching exercises that focus on the muscles of the back, neck, and shoulders.

  1. Reduced stress and anxiety

In addition to physical benefits, yoga and stretching can also have a positive impact on mental health. In particular, these practices are known to help reduce stress and anxiety, which are common issues in today’s fast-paced world.

Yoga and stretching can help lower levels of the stress hormone cortisol, while also promoting the production of feel-good hormones such as dopamine and serotonin.

  1. Improved sleep

Finally, both yoga and stretching can help improve sleep quality, which is crucial for overall health and wellbeing. In particular, yoga and stretching can help promote relaxation and reduce stress, both of which can make it easier to fall asleep and stay asleep.

Additionally, some yoga poses and stretching exercises can help relieve tension in the muscles and joints, which can be particularly helpful for people who suffer from sleep-related pain or discomfort.

Yoga and Stretching Offer a Wide Range of Benefits

In conclusion, yoga and stretching are two practices that offer a wide range of benefits for both physical and mental health. By incorporating these activities into your daily routine, you can improve flexibility, strength, posture, reduce stress and anxiety, and improve sleep quality. So why not give it a try and see the positive changes in your life?

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Muscles, Nerves and Chiropractic Care

Muscles, Nerves and Chiropractic Care

Chiropractic care is a form of alternative medicine that focuses on the diagnosis, treatment, and prevention of musculoskeletal system disorders, particularly those affecting the spine, muscles, and nerves. The aim of chiropractic treatment is to restore the normal function of the musculoskeletal system, alleviate pain, and improve overall health and wellbeing.

How Important are Muscles and Nerves?

Muscles and nerves are essential components of the musculoskeletal system, and they play a vital role in maintaining posture, movement, and coordination. When there is a disruption in the normal function of muscles and nerves, it can lead to various health problems, including pain, stiffness, and weakness.

Chiropractic Care for the Musculoskeletal System

Chiropractors are trained to diagnose and treat musculoskeletal system disorders, including those affecting muscles and nerves. They use a variety of techniques to restore the normal function of muscles and nerves, including spinal adjustments, soft tissue therapy, and exercise therapy.

Spinal adjustments are a cornerstone of chiropractic care. They involve the use of precise force to manipulate the spine and correct misalignments, or subluxations, that may be causing pain or other symptoms. By correcting these misalignments, chiropractors can relieve pressure on nerves and improve the function of muscles and joints.

Soft tissue therapy is another important aspect of chiropractic care. This type of therapy involves the use of massage, stretching, and other techniques to relieve tension and tightness in muscles and other soft tissues. By reducing tension in muscles and improving blood flow, soft tissue therapy can help to alleviate pain and improve mobility.

Exercise therapy is often prescribed as part of a chiropractic treatment plan. It involves the use of specific exercises to strengthen weak muscles, improve range of motion, and prevent future injuries. By improving the function of muscles and joints, exercise therapy can help to reduce pain and improve overall health and wellbeing.

Chiropractic care with muscles and nerves can be an effective treatment for a wide range of musculoskeletal system disorders, including back pain, neck pain, headaches, and joint pain. It is a safe and non-invasive treatment option that can provide long-lasting relief from pain and improve overall health and wellbeing.

How Chiropractic Care Can Help

If you are experiencing pain or discomfort in your muscles or nerves, consider chiropractic care as a safe and effective treatment option. A chiropractor can assess your condition, develop a customized treatment plan, and provide the care and support you need to achieve optimal health and wellbeing.

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5 Benefits of Stretching

5 Benefits of Stretching

Stretching is an often overlooked aspect of physical fitness, but it is essential for maintaining flexibility, improving range of motion, and preventing injury. Regular stretching can have many benefits for your overall health and well-being, and it is something that everyone can do regardless of age or fitness level. In this blog, we’ll explore some of the benefits of stretching and how you can incorporate it into your daily routine.

  1. Improves flexibility – A Primary Benefit of Stretching

One of the primary benefits of stretching is that it can improve your flexibility. As you stretch, you are lengthening your muscles and increasing your range of motion. This can be especially helpful for athletes or anyone who engages in physical activity, as it can help prevent injuries and improve performance. Improved flexibility can also help with everyday activities such as reaching for objects or bending down to tie your shoes.

  1. Reduces muscle tension and soreness

Stretching can also help to reduce muscle tension and soreness. When you stretch, you increase blood flow to your muscles, which can help to relieve tension and soreness. This is especially important after a workout or any activity that requires physical exertion. Stretching can help to reduce the risk of muscle strains or injuries and can also help you recover more quickly after exercise.

  1. Improves posture

Poor posture can cause a wide range of health problems, including back pain, headaches, and even digestive issues. Stretching can help to improve your posture by lengthening tight muscles and strengthening weaker muscles. By improving your posture, you can reduce your risk of developing these health problems and also look and feel better.

  1. Reduces stress and promotes relaxation

Stretching can also be a great way to reduce stress and promote relaxation. When you stretch, you activate the parasympathetic nervous system, which is responsible for the body’s rest and relaxation response. This can help to reduce stress and anxiety, promote relaxation, and even improve sleep quality.

  1. Enhances athletic performance

Finally, stretching can enhance athletic performance by improving flexibility, reducing muscle tension, and improving posture. This can lead to better athletic performance and a reduced risk of injury. Many athletes incorporate stretching into their warm-up and cool-down routines to help prepare their bodies for physical activity and aid in recovery.

Consider Adding Stretching Into Your Daily Routine

Incorporating stretching into your daily routine can have many benefits for your overall health and well-being. Whether you are an athlete or simply looking to improve your flexibility and reduce muscle tension, stretching is a simple and effective way to do so. Consider incorporating stretching into your daily routine, whether it’s through yoga, Pilates, or a simple stretching routine, to reap the many benefits of this simple yet powerful practice.

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Why is Chiropractic the Best Option for Back Pain?

If you are in Atlanta and you are experiencing back pain, then you must see a chiropractor as soon as possible. The reason why we are urging you to hurry is that this pain can lead to several other complications concerning the nerves and the skeletal muscles present in the back.

Although there are many over-the-counter medicine types which you can use to alleviate the pain, there is nothing better than treating it with chiropractic care. This article is intended to give you all the reasons why this way of treatment is the best option. However, before stating those reasons, let us quickly get through the causes of the back pain.

What causes back pain?

In terms of causes, anything that puts a strain on the spinal cord and the skeletal muscles supporting it can cause the pain. This is because like every organ in our body, these organs can only take a certain amount of strain. The pain is basically an indication that your back has experienced strain beyond its limit. If we state the mainstream reasons for that strain, then they would be the following:

  • Heavy, unbalanced lifting which targets the lower back muscles
  • Ruptured spinal disks
  • Poor posture
  • Osteoporosis
  • Arthritis

Having stated the main causes, let us know how they are treated by a chiropractor.

  1. Spinal Adjustments

    In this method, a chiropractor places his or her palm on the affected area and applies a certain amount of force. This technique is meant to realign all the muscles of the spine which are causing the pain.

  2.  Massage Techniques

    Sometimes, a chiropractor recommends massage techniques in addition to the spinal adjustments. One of those massages is the MFR which stands for Myofascial Release. It differs from the rest of the soft tissue manipulations in targeting the scar tissues.

  3.  Physical Therapy

    After the alignment of the spinal cord and the muscles surrounding it, a chiropractor advises his or her patient the exercises which are a part of physical therapy. These exercises target the core muscles and the back muscles thus increasing the stability of the core for maintaining proper posture.

These were the techniques which are used by the chiropractor to treat back pain. As you can see, in all of the three techniques no surgical instruments are involved. This means that the back pain is only cured through encouraging natural movement and alignment in the spinal bones and the skeletal muscles.

That being said, there are several other benefits of chiropractic care:

  • It is far better than using medications,
  • It can prevent back pain in the future,
  • It is cost-effective,
  • There is no need for special diets for it,
  • It can prevent disk herniations and can effectively cure it,
  • It is safer than other cures available.

Back pain affects more than 80% population in the USA. And as much as $50 billion is spent each year on treating it. However, even then, the symptoms still are observed to remain. Thus, this makes a good case for you to only seek care from a chiropractor who is readily available in your city Atlanta.

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Stretches to Relax the Back

According to chiropractic team at the Corrective Chiropractic of Sandy Springs, Buckhead, Atlanta, and Decatur, stretches are a great way to release built up tension of back muscles. Muscle strain and stress are typically due to over usage from heavy lifting or over-straining, and/or poor posture habits, which can cause some back muscles to remain inactive. There are back exercise options in the form of stretches can gradually relieve the accumulated stress in your back muscles, and thus, prevent and reduce pain.It is ideal to combine the mentioned stretches with corrective chiropractic care.

Back Wheel

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In other words, this exercise is simply rotating backward. But no matter how simple it may seem, if you do it in a wrong way, it would cause you more problems that alleviating the existing ones.

Steps to do it properly:

  1. Stand in front of a sturdy support in front of you. That could be a pole or a door frame.
  2. Hold the object with your hands.
  3. Spread your feet shoulder-wide.
  4. Rotate first to the left and hold the stretch for about 15 seconds without letting off the object.
  5. Repeat the exercise to the right.
  6. After completing both the left and right stretches, leave the object and stand straight to relax.
  7. Repeat the stretches for 15 times in 3 sets.

 

Child Posture

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This is one of the most effective yoga postures which can stretch your back. Yoga is known for its miraculous effects on both the mind and the body, so after sitting for too long or working vigorously, you should perform this stretch.

Steps to do it properly:

  1. Come in the ‘horse position’ with both hands and knees on the ground.
  2. Slowly start extending your palms in front of your body.
  3. After reaching a certain distance, bring your hips towards the ground and sit on your toes.
  4. You can bring your hands nearer if you cannot sit properly; however, you shouldn’t bring them too close to lose the stretch experienced in the back.
  5. Hold this position for as long as you can. Note your timing.
  6. Repeat the exercise 15 times in 3 sets, extending the stretch time after every rep.

 

Spinal Twist

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This particular stretch is made for twisting the back muscles and extending the glutes to loosen them. The preferable time to do it is in the morning; however, you can do it anytime during the day.

Steps to do it properly:

  1. Lie down on the yoga mat or floor with your face to the ceiling.
  2. Extend your arms away from either side of your body so that you lie in a “T” position.
  3. Bend your knees upward with your toes on the mat/floor.
  4. Gently bend the knees first to the right completely twisting your back so that the knees either touch or come near to the ground and hold this stretch for about 15 seconds.
  5. Keep your shoulders intact to the floor/mat during step ‘d’.
  6. Repeat the stretch to the left for the same duration as stated above.
  7. Do 15 reps in 3 sets. After each rep, increase the timing of the stretch by 2 seconds.
  8. Relax between the sets.

A stiff back can be a hurdle in your daily activity. You can perform the afore-mentioned stretches advised by your Sandy Springs Chiropractor, Dr. Callerina Natori and keep yourself fit. Request your appointment now!

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The Best Exercises to Increase Neck Strength and Stability

Our neck is undoubtedly one of the most important parts of our bodies. If we don’t take care of its muscles, then we are definitely edging towards the creek beyond which there is nothing but brutal pain. All of our neck muscles allow us to do some kind of activity; for example, the sternocleidomastoid and the trapezius muscles allow the movement of the head and neck in 180 degrees. Neck strength and stability are keys to proper posture and overall daily function. Muscles of the neck help maintain head position for movement, vision, and proprioceptive stability.

Those people who train at the gym forget about their neck muscles and focus on the rest of the body. What they do not know is that a weak neck paves way for a weak connection between the head and the shoulders. It also affects the general alignment of the shoulders and structure of the head since the muscles of the neck that are attached to these parts serve as a means of holding them in a good position. Tension and biomechanical changes due to hyperactive neck muscles can lead to neck tension and pain, upper back tension and discomfort, shoulder issues, and posture deviations.

Considering what we mentioned above, it is thus imperative to take care of your neck muscles and strengthen them. Chiropractic care can help with the structure of the neck, resulting in muscle stability.Combining chiropractic care with at home exercises will result in the optimal neck strength and stability.

Although there are many complex exercises which you can do, we have listed here chiropractic exercises that are related to flexion and are very simple in performing.

What is Flexion?

Flexion is basically a fancy name for stretching. If we look at the general makeup of the muscles, then we would know that they are made to contract and relax, which is an obvious fact. Thus, by targeting them in the way they work naturally is the best approach towards strengthening them.

There are many kinds of neck stretches or flexions that you can perform at home.

Neck Forward Flexion Stretch

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This stretch targets the trapezius muscles which, as stated above, are responsible for neck and head movement. You can touch these muscles by touching the back of your neck.

Steps on how to do it:

    1. Stand in a neutral position. Do not slouch forward or arch backward.
    2. Make sure your shoulders are also placed in their natural state by not holding them up deliberately or forcing them down.
    3. Bring your chin down toward your chest without utilizing your shoulder.
    4. Hold this position for about 15 seconds.
    5. Repeat the exercise for 15 times in 3 sets.

 

Neck Backward Flexion Stretch

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This flexion targets muscle groups that are located in the front of the neck, namely: Digastric muscle, sternal head, and clavicular head.

Steps on how to do it:

  1. Repeat the steps ‘a’, and ‘b’ of the above exercise.
  2. Slowly take your head backward until your neck is completely straightened. If you can take it beyond that point, then you should be cautious about not straining your neck beyond its limit.
  3. Hold that position for about 15 seconds.
  4. Repeat the exercise for 15 times in 3 sets.

 

Neck Sideways Flexion

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In order to stretch the scalene muscles that are situated deep on either side of the neck, and trapezius muscle, sideways flexion can come in handy.

Steps on how to do it:

  1. Repeat steps ‘a’, and ‘b’ of the forward flexion exercise.
  2. Without moving your shoulders, bring your head towards your right shoulder such that your right ear is above it. Stretch until you feel flexion on the left side of your neck.
  3. Hold that position for 15 seconds.
  4. Repeat the exercise on the left side to stretch the right side of the neck.
  5. Hold that position for 15 seconds also.
  6. Repeat the exercise for 15 times in 3 sets.

 

The exercises that are mentioned in this article are simple to perform and bear fruits easily. To keep on strengthening your neck muscles, you can extend the time of holding the flexion. These exercises can also alleviate any neck pain you are experiencing. However, for a detailed checkup, we suggest you visit a neck specialist chiropractor in your city, Decatur. Request your appointment here!

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How to Sit in Front of a Computer?

Sitting too much at a computer can bring your menaces in the form of back pain, shoulder strain, and wrist pain. If you are experiencing any of these problems and they are intervening in your daily activities, then you need to visit a Chiropractor in your city, Buckhead, Sandy Springs, Alpharetta, or Decatur. However, before you do that, we want to tell you how you should sit correctly in front of a computer to avoid pains and further worsening of your current condition. Also, chiropractic exrecise recommendations would help those who are not experiencing any pain but sit at a computer for long hours.

There are three main areas where you need to focus on your posture.

  1. The lower-back

    This part of your body is responsible to hold your skeleton below your stomach in a perfect state, so you should concentrate on keeping it in the right position. You can do that by following the below-stated recommendations.

    • Always sit with your back straight.
    • Place your hips in the chair as far as possible.
    • Keep your feet flat on the ground.
    • Keep your knees just a bit lower than your hips. You can do that by choosing the chair with the right height.
    • Adjust the chair at 100 to 110 degrees. If you cannot do it, then place a pillow just behind your area where your back arches inward when you straighten it.

  2.  The shoulders

    The shoulder girdles are the places which need to be kept in a neutral position. If these places are not kept in the right position, it can, in turn, affect the position of your neck muscles and the upper back, resulting in pain.
    In order to save yourself from that, you should.

    • Align your shoulders with your back,
    • Never slouch forward,
    • Keep your neck aligned with your shoulder, and do not keep it in a forward position for long,
    • Leave the shoulders to rest naturally without holding them upward or forcing them down.

  3.  The hands and fingers

    These parts of the body can experience a setback if they aren’t placed rightly. When we use keyboards, we either try to strain our fingers while typing, or place our wrists below the keyboard and let our elbows fall. Both of these positions are extremely detrimental to the health of the muscles and the bones present in these areas.

    Therefore, everyone—whether adult or a child—should follow the instructions stated below.

    • Keep the keyboard near your body, and directly in front of it.
    • Keep your elbows in an open position.
    • Remove anything that can reduce the movement of the elbows.
    • Do not rest your wrists while typing. However, if you get tired of doing so, then you can use pads for the wrists which are available for a reasonable price in the market. But even while using them, you should make sure that your wrists are aligned with the back of your palm.

    As you can see from the above recommendations, sitting properly while working on a computer is not that difficult. Follow these instructions in order to reduce the pain you are experiencing because of sitting for too long. However, if the symptoms prevail even after that, you should see a chiropractor. In Decatur, there are many chiropractors that can help you.

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