How to Prevent Muscle Imbalance in the Neck

How to Prevent Muscle Imbalances in the NeckBy Francine Milford, LMTMany of the muscle imbalances in the neck occur due to repetitive movements and poor habits. Among these habits are propping a telephone between your ear and shoulder and talking on the phone while doing other tasks such as typing on your computer.And speaking of computer work, do you find yourself rounding your shoulders with your head protruding forward while reading or typing on the computer? If so, you are actually weakening vital muscles of your neck.Other poor habits include carrying an over stuffed purse, or book bag, on one side on the body. The next time you throw a heavy weight over just one side of you body be sure to stop and catch a glimpse of yourself in a mirror. Are your shoulders even? If your shoulders are not even, then you can see for yourself the first signs on a muscle imbalance in your neck. The key to preventing muscle imbalances in the neck is posture.

Difficulty: Easy

Instructions

Simple Exercises

1. 
   Simple Neck Exercise that can be done throughout the day while sitting.

   Notice if you are already in a slouched over position. Are your shoulder rolled forward? Is your chin protruding forward or your head and hanging downward?

2. 

   Sit up straight. Move your shoulders so that they are located directly over the hips. Bring your head back so that it is centered over your body.

3. Don’t slouch and this will help prevent muscle imbalance. Other suggestions include: Do not hold the telephone between your ear and shoulder. Consider using a headset. Don’t sleep on your stomach while bending your neck. Don’t carry heavy purses, book bags or other objects on a daily basis over one shoulder. If you must carry heavy items, be sure to alternate the shoulders and stretch at the end of the day. Don’t sit in a chair all day where the armrests are too high. Do keep your neck in alignment over your shoulders while doing computer work. Do adjust the monitor of your computer so that the screen is at eye level. Do lift heavy objects with your knees and not by tightening your neck muscles. Do use a cervical pillow designed to support your neck. Do practice stress reducing programs such as yoga or medication. Do neck exercises that strengthen your neck every day.

Tips & Warnings

• Consult your primary health care provider before beginning this or any other exercise program.

Resources

• Reiki Center of Venice

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