Understanding the origin of cervical tension
The cervical spine is composed of seven small, particularly mobile vertebrae. Their role is to support the skull while allowing for 180° vision. This great mobility is their strength, but also their weakness.
Today, phone usage amplifies tension: tilting the head at a 45° angle to look at a screen multiplies the weight supported by the neck muscles. Added to this is stress, which triggers a reflex contraction of the trapezius muscles. As a result, muscles stiffen, local circulation becomes less fluid, and pain sets in.
3 stretching exercises to do at the office or at home
To relieve your neck, the key is gentleness. Never force through acute pain.
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The "double chin" (or self-growth): Sit up straight, tuck your chin slightly toward your throat as if you wanted to move your head back without tilting it. Imagine a thread pulling the top of your skull toward the ceiling. Hold for 5 seconds, then release. This exercise realigns the vertebrae in their natural axis.
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Side tilts: Gently drop your right ear toward your right shoulder (without raising the shoulder!). To accentuate the stretch on the left side, push your left hand toward the floor. Breathe deeply for 20 seconds, then switch sides.
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Shoulder circles: Often, cervical tension comes from the trapezius muscles. Make large circles with your shoulders, from front to back, to "detach" the shoulder blades and release the base of the neck.
Improve your sleep ergonomics
We don't think about it enough, but we spend a third of our lives with our heads on a pillow. If your pain is present upon waking, your sleep posture may be the cause. The goal is to maintain alignment between the spine and the neck. An ergonomic or memory foam pillow can help you.