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Relieve Your Neck Pain With These 30-Second Stretches

Relieve Your Neck Pain With These 30-Second Stretches

Looking for a quick neck pain relief? Check out this video by Doctor Jo to solve all your aching neck problems!

Quick Q&A about neck pain relief:

1. What are the common causes of neck pain?

  • Degenerative Disk Disease
  • Neck Strain
  • Neck Injury like whiplash
  • Herniated Disc
  • Pinched Nerve

2. What are the other possible solutions apart from stretching?

  • Apply Heat or Ice to the affected area – use ice for 48 to 72 hours then apply heat
  • Take pain relievers such as ibuprofen or acetaminophen
  • Sleep on your side or your back and never on your stomach
  • Sleep on a firm mattress without a pillow

3. I have a sore neck when I wake in the morning and a crack sound, what should I do?

The sore neck you experience in the morning could be due to to weak neck muscles and the crack sound might be due to vertebra not being stable. Neck Strengthening exercises like these stretches can help.

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4. If I suffer from cervical dizziness and a balance disorder with neck and back pain, can these neck stretches help me?

Unfortunately, things such are these would require a physical therapist that can specialize in vestibular rehab as some exercises might make it worse.

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5. I “crack” or “pop” my joints in my neck a lot to take away the pain and stiffness that I have been suffering from for years. Is it something I shouldn’t be doing?

“Cracking” or “popping” of joints is common as long as it doesn’t hurt when they “pop”. However, you would want to check your doctor on the constant pain in your neck.

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6. I did the exercises and it felt better. However, my neck seems to be tightening up again. How can I get rid of it for good?

Stick to the exercises and do it for the long term! Before the exercises, try warming up the muscles with warm water or a warm pack.

Featured photo credit: Neck Pain via myobuddy.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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