3 Reasons Why Staying Active Benefits the Neck
Boulder Neurosurgical & Spine Associates
May 18, 2021
Colorado - Boulder County
1. Keep neck muscles conditioned
When your body stays busy with physical activities, such as walking, exercising, housework, gardening, and others, your muscles get workedincluding muscles in the neck. Working the muscles helps keep them strong and flexible to perform daily tasks. An activity as simple as doing the dishes may not sound like it works the neck, but it can. Think about the extra effort your neck requires to support the head while bending down to load the dishwasher or reaching up to put a dish back in the cabinet. Staying active and doing different tasks throughout the day puts the neck through a wide range of motions and helps keep it in shape.
On the other hand, if you spend a lot of time sitting or being relatively inactive, your neck muscles become deconditioned. When the neck muscles are weaker and tighter, theyre more susceptible to painful strains and sprains.
2. Boost blood circulation
Getting up and moving around is better for your circulatory system than sitting on the couch or at a computer. Even better, aerobic exercise gets your breathing and heart rate elevated for the duration of the activity. Exercise gets more blood pumping throughout the body, including in the upper back and neck, which can help relax muscles and improve mobility. After an aerobic exercise session, the release of endorphins in the brain may reduce some types of pain. You may also experience a boost in mood or energy.
Some aerobic exercises include brisk walking, jogging, swimming, and biking. Current recommendations are for adults to get about 150 minutes of moderate-intensity aerobic exercise per week, which is about half an hour 5 days a week.Whats best for you may be different, so always check with your doctor before starting a new exercise routine.
3. Maintain better posture
Your head probably weighs between 10 and 12 pounds. This is the weight that your cervical spine (neck) supports when maintaining good posture with the ears directly above the shoulders in neutral position. If your head bends forward just 15 degrees, the stress on your cervical spine more than doubles.2The more that your head and shoulders drift forward or slouch, the more stress is placed on the necks joints, muscles, and other soft tissues, which can lead to pain.
When you stay active and keep your muscles conditioned, its easier to maintain good posture. If youre concerned about poor posture or perhaps already experiencing pain from it, consider a physical therapy program that focuses on your neck and core muscles. Strengthening these muscles and practicing good posture may help relieve and/or prevent pain.
Other Articles You May Like
Common Running Injuries & Symptoms
Running is very accessibleit doesn't require any special equipment or a gym membershipwhich is why so many individuals decide to do it. Running can take a toll on the body, especially when the body is not used to the training or the training intensity changes too much in a short period of time. Injuries are more likely to occur when running without the proper warm-up or attire.Listed below are some common injuries that runners may face, as well as signs and symptoms to look out for.Plantar FasciitisThe plantar fascia is a band of tissue that connects the heel bone to the base of the toes. It supports the arch at the bottom of the foot. Plantar fasciitis occurs when the fascia tissue that links the heel to the base of the toes becomes inflamed. One of the main symptoms of plantar fasciitis is pain in the heel, especially after exercise or first thing in the morning.Achilles TendonitisThe achilles tendon is the band of tissue that connects the calf muscles at the back of the leg to the heel bone. Achilles tendonitis is an overuse injury to the achilles tendon. Symptoms can include a mild to severe ache or pain in the back of the leg or above the heel. Tenderness and stiffness in the morning, which gets better with activity, can also occur.IT (Iliotibial) Band SyndromeThe IT band is a thick band of tissue (ligament) that runs on the outside of the leg; it starts at the hip and extends to the outer side of the shinbone below the knee joint. IT band syndrome occurs when the band of tissue gets swollen and irritated from rubbing against the hip or knee bone. Symptoms can include hip or knee pain, redness, and warmth around the outside of the knee. The symptoms may start after exercise, and as they worsen, you will feel pain during exercise and during rest periods.Runners KneeRunners knee is a dull and aching pain that is felt behind the knee cap, especially where it meets the femur. Symptoms of runner's knee can include swelling, popping or grinding of the knee, and pain around or behind the knee.Ankle SprainAnkle sprains are one of the most common injuries that occur at all ages and at all activity levels. Ankle sprains occur when the ankle ligaments are stretched beyond their limits and tear. Sprains can range from a tiny tear to a complete tear of the ligament. Symptoms of ankle sprains can include swelling, pain, bruising, tenderness, and instability of the ankle.FracturesFractures are breaks or cracks in a bone. There are different kinds of fractures and different severities. Symptoms of fractures can include swelling, bruising, tenderness, or deformity. Fractures can occur in most bones; the most common area for fractures to occur in runners is in the foot or ankle.If you are experiencing any of the conditions or symptoms listed above, please call our office at 239 - 325 - 4090 to schedule an appointment for evaluation.
The #1 Exercise to Do as You Get Older
Often the hardest part of doing something new is getting started, and that's especially true about exercise. This article from AARP makes it easy to get started with the most important exercise to help you age healthy: squats. Five or ten squats are easy to do while you wait for the coffee to brew or the microwave to finish heating.Even when we're healthy we sometimes need a little extra help with the house or errands. Visit our website at www.rosehillathome.com to learn more about how Rose Hill Stay-at-Home Services can help you or a loved one stay in independent and at home.
What to Look for When Visiting Older Adults During the Holidays
For many families, the holidays are the only time they have to spend together, and COVID-19 has made that more challenging. Phone calls and emails are great ways to connect with loved ones from afar, but the distance can make it hard to notice changes in a persons appearance or surroundings that could indicate they need help. During socially-distanced, masked visits or on video chat, families should pay attention to: The Condition of the HomeIs it messier or more cluttered than usual?Is there spoiled food in the refrigerator or cupboards?Are bills not being paid on time?Are household goods being put away in the wrong places?The Persons ConditionDo they have unexplained weight loss?Are they wearing clothes that are dirty or inappropriate for the weather?Are they having trouble with toileting or basic hygiene such as showering or brushing their teeth?Have they fallen recently?Do they appear to be off-balance?Are they having difficulty sleeping?The Persons BehaviorsAre they missing scheduled medical visits or telehealth appointments?Are they forgetting to refill prescriptions or take medications as prescribed?Do they seem confused when you talk to them about topics theyd normally understand?Are they exhibiting any personality changes or mood swings?These sorts of deficits could be a sign that they need extra help. At ComForCare Home Care, we understand the challenges that can arise with aging. Home care can help older adults continue to live independently in their own home and do all the things they love. Contact us today to learn more about how we help people live their best lives possible. Please call us with any questions, 720-575-5576.