Stress neck tension. 7 Effective Ways to Alleviate Neck Pain Caused by Stress and Tension

27.06.202112.07.2023 by alexxlab

How does stress contribute to neck pain. What are the most effective ways to relieve neck tension caused by anxiety. Can massage therapy help reduce stress-related neck discomfort. Are there exercises that can alleviate neck pain from stress. What role does posture play in neck tension.

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Understanding the Link Between Stress and Neck Pain

Stress and anxiety can manifest in our bodies in various ways, with neck pain being a common symptom. When we experience stress, our bodies enter a “fight or flight” mode, releasing hormones that can cause muscle tension, particularly in the neck and shoulder area. This tension can lead to discomfort and pain, creating a cycle where physical discomfort further exacerbates stress and anxiety.

How exactly does stress contribute to neck pain? When we’re stressed, our muscles tend to tighten up as part of our body’s natural defense mechanism. The neck muscles, which support the weight of our head, are particularly vulnerable to this tension. Over time, persistent stress can lead to chronic muscle tightness, resulting in pain and reduced range of motion in the neck area.

The Physical Manifestations of Stress on the Neck

Stress-induced neck pain can present itself in various ways. Some common symptoms include:

Stiffness in the neck and shoulders
Difficulty turning the head
Headaches originating from the base of the skull
A feeling of tightness or pressure in the neck area
Radiating pain that extends to the shoulders and upper back

These symptoms can range from mild discomfort to severe pain that interferes with daily activities. It’s important to address stress-related neck pain promptly to prevent it from becoming a chronic issue.

Massage Therapy: A Powerful Tool for Neck Pain Relief

Among the various methods to alleviate neck pain caused by stress, massage therapy stands out as one of the most effective. How does massage help relieve neck tension? Massage therapy works by targeting the tense muscles in the neck and shoulders, helping to release built-up tension and promote relaxation.

During a massage session focused on neck pain relief, a therapist will use various techniques to address the affected areas:

Swedish massage strokes to improve circulation and relax muscles
Deep tissue techniques to target knots and areas of chronic tension
Trigger point therapy to release specific points of tension
Stretching to improve flexibility and range of motion

Regular massage sessions can not only provide immediate relief but also help prevent future episodes of stress-related neck pain by promoting overall relaxation and stress reduction.

Heat Therapy: Soothing Tense Neck Muscles

Another effective method for alleviating neck pain caused by stress is the application of heat. How does heat therapy help relax tense neck muscles? Heat increases blood flow to the affected area, which helps to relax tight muscles and reduce pain. It also improves tissue elasticity, making it easier for muscles to stretch and release tension.

There are several ways to apply heat therapy to the neck:

Taking a warm bath or shower
Using a heating pad or hot water bottle
Applying warm compresses to the neck area
Using heat wraps designed specifically for neck pain

For best results, apply heat for 15-20 minutes at a time, several times a day. Be careful not to use excessive heat, as this can cause burns or further irritation.

Stretching and Exercise: Key Components in Neck Pain Management

Regular stretching and exercise play a crucial role in managing and preventing stress-related neck pain. How do stretches and exercises help alleviate neck tension? Gentle neck stretches can help loosen tight muscles, improve flexibility, and increase range of motion. Meanwhile, targeted exercises can strengthen the neck and shoulder muscles, making them more resilient to stress-induced tension.

Here are some effective stretches and exercises for neck pain relief:

Neck rotations: Slowly turn your head from side to side
Shoulder shrugs: Raise your shoulders towards your ears, hold, then release
Chin tucks: Gently tuck your chin towards your chest
Isometric neck strengthening: Apply gentle pressure with your hand against your head in various directions, resisting the movement

It’s important to perform these exercises slowly and gently, without forcing any movements that cause pain. If you’re unsure about proper technique, consult a physical therapist or qualified fitness professional.

The Role of Cognitive-Behavioral Therapy in Stress Management

While physical treatments are essential for addressing the symptoms of stress-related neck pain, it’s equally important to tackle the root cause: stress itself. Cognitive-behavioral therapy (CBT) has proven to be an effective tool in managing stress and anxiety, which can in turn help alleviate associated physical symptoms like neck pain.

How does CBT help in managing stress-related neck pain? CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to stress and anxiety. By learning to reframe stressful situations and develop healthier coping mechanisms, individuals can reduce their overall stress levels, which can lead to a decrease in physical symptoms like neck tension.

Some key components of CBT for stress management include:

Identifying stress triggers and negative thought patterns
Learning relaxation techniques such as deep breathing and progressive muscle relaxation
Developing problem-solving skills to address stressful situations more effectively
Practicing mindfulness and present-moment awareness

While professional CBT sessions can be highly beneficial, many of these techniques can also be practiced independently or with the support of self-help resources.

Yoga and Meditation: Holistic Approaches to Neck Pain Relief

Yoga and meditation offer holistic approaches to managing stress and alleviating associated neck pain. These practices combine physical postures, breathing techniques, and mindfulness to promote relaxation and reduce tension throughout the body, including the neck area.

How do yoga and meditation help in relieving stress-related neck pain? Yoga incorporates gentle stretches and strengthening exercises that can help improve neck flexibility and posture. Additionally, the focus on breath and mindfulness in both yoga and meditation can help reduce overall stress levels, leading to less muscle tension in the neck and shoulders.

Some yoga poses that can be particularly beneficial for neck pain include:

Cat-Cow pose
Thread the Needle pose
Seated Forward Bend
Child’s pose

For meditation, practices like body scan meditation or mindfulness meditation can help increase body awareness and promote relaxation. Regular practice of these techniques can lead to long-term stress reduction and improved management of neck pain.

The Importance of Proper Posture in Preventing Neck Pain

While addressing stress is crucial in managing neck pain, it’s equally important to consider the role of posture. Poor posture, particularly during prolonged periods of sitting, can exacerbate stress-related neck tension and lead to chronic pain.

How does posture affect neck pain? When we maintain poor posture, such as hunching over a desk or looking down at a smartphone for extended periods, it puts extra strain on the neck muscles. This strain can lead to muscle imbalances, tension, and pain, which can be further aggravated by stress.

To improve posture and reduce neck strain:

Ensure your computer screen is at eye level
Use a supportive chair that encourages proper spinal alignment
Take regular breaks to stand, stretch, and move around
Be mindful of your posture throughout the day, especially when using mobile devices
Consider using ergonomic tools like standing desks or ergonomic keyboards

By combining stress management techniques with good posture habits, you can significantly reduce the likelihood of developing stress-related neck pain and improve overall neck health.

7 Ways to Alleviate Neck Pain from Stress

7 Ways to Alleviate Tense Neck Muscles from Stress

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When we are affected by neck pain from stress, most of us realize that stress can manifest itself in our bodies. And can appear in many ways, including headaches or tight muscles. When we experience anxiety, we’re putting our bodies through extensive, long-term stress. Our bodies are in fight or flight mode and then release hormones. Therefore, tensing neck muscles from stress and even contribute to further anxiety.

Neck Pain & Stress

Neck pain is a common symptom caused by persistent stress, and many people have experienced neck pain as a result. The pain can center in our necks as stress and worries build. The most common cause of neck pain is muscle tension. Tense Neck Muscles from Stress can occur. In fact, the more stressed we are, the more we may have pain and discomfort.

By treating both our mind and our body, we can help lessen the stress and the resulting pain. Here are some steps that can help us manage our neck pain from stress:

Massage therapy is one of the best ways to reduce pain in the neck. It can help push out some of the tension in our bodies and release some of the stress that causes this type of neck pain.
A hot bath or shower can be soothing for tense neck muscles from stress. Heat makes it harder for our muscles to hold in tension.
Gentle neck stretches can loosen muscle tightness and assist the range of motion for our necks.
Exercise can help. When we use energy in our muscles, it becomes harder for them to tense up during stressful times. It releases endorphins, a hormone that generates feelings of happiness and well-being.
Cognitive-behavioral therapy has proven beneficial for developing healthy thought patterns. In fact, support from friends or family members is often more favorable.
Yoga or meditation can be a great way to calm our thoughts and anxieties.
Understanding that our health is a priority and focusing on what’s most important is essential. We can better our worries by realizing what’s important and what is really inconsequential.

These strategies can reduce some of the effects of muscle tension. It’s also crucial to make sure that you’re sitting with good posture, as poor posture can contribute to neck pain caused by anxiety.

What to Do For Neck Pain From Stress?

If your stress-related neck pain is not relieved by a week or two of self-care, call or visit us at Spine & Orthopedic Center for other neck pain treatment options and for diagnosing any possible underlying conditions.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Fortunately, this can be relieved with stretching or yoga, as well as relaxation and other stress management techniques.

Let’s explore several simple techniques to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.

When you experience a stressful event or a bout of anxiety, your muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.

It’s your body’s way of gearing up to face a perceived physical threat that you’ll need to fight off or run away from. Along with muscle tension, you may also notice other physical symptoms when you’re stressed or anxious, such as:

a fast heart rate
quick, shallow breathing
cold skin
sweating

Although your body’s stress response is designed to help you deal with physical threats, your body responds in the same way when the threat isn’t physical. Your muscles may tighten up when you’re stuck in traffic, dealing with pressure at work, or watching the news.

According to the American Psychological Association (APA), your muscles and other organs may only relax again once the perceived threat has passed.

If stress is ongoing — meaning the stressful situation doesn’t seem to have a clear end — your body may stay in a heightened state of readiness to face a threat. As a result, your muscles may stay tense and tight for much longer than they need to.

According to the APA, ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.

Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.

Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.

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The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.

Stand tall with your left arm at your side.
Place your right hand on your head with your fingers pointing to the left side.
Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
Hold for 20 to 30 seconds and return to center.
Repeat on left side.
Do 2 to 3 times on each side.

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The neck release is a gentle way to loosen tension in both your shoulders and neck.

Stand tall with both arms at your sides.
Lower your head and bring your chin toward your chest.
Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
Bring your head back to the center and lift to the starting position.
Repeat before changing sides.
Do 3 to 5 times on each side.

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Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
Fold forward and keep your arms extended in front of you.
Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
Return to the starting position and repeat.
Do 2 to 3 times.

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The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
Inhale and come back into Cow Pose and repeat the sequence.
Do 10 to 12 times.

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Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
Hold this position for 20 to 30 seconds and return to the starting position.
Repeat on the left side.
Do 2 to 3 times on each side.

Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. In fact, one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.

There are also some other strategies you can use to help relieve or prevent tension in your neck. For instance you can:

Apply a warm compress to the tight area.
Spend a few minutes doing a self-massage.
Soak in a warm tub, and add a few drops of aromatherapy oil for extra relaxation.
Adjust your workstation, so your computer is at eye level to avoid neck strain.
Check your posture while you’re at your work desk — keep your hips, shoulders, and ears in a straight line.
Get up and move away from your workstation for a few minutes every hour.
At night, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned.

We all experience stress. It’s almost impossible not to feel anxious or stressed at some point or another. But, just as your body has an automatic response to stress, it also has a built-in system to calm you down.

Known as the relaxation response, it helps you recover from the “fight or flight” response. It brings all your systems back to normal and returns your body to a calm, resting state. The relaxation response also helps protect your body from health issues related to the stress response.

There are a variety of skills and strategies you can use to help the relaxation response kick in. Here are some of them:

Stress management skills

Exercise and physical activity. Moving your body, even for 20 minutes a day, may help lower your overall stress levels and reduce tension in your muscles. If you can, get outdoors and take a brisk walk in nature.
Breathing exercises. Belly breathing, also known as diaphragmatic breathing, is one of the simplest ways to relax. Voluntarily controlling your breathing can signal your entire body to relax. With belly breathing, you breathe in deeply through your nose, allowing your belly to expand, and exhale through your mouth. Once you know how to breathe this way, you can use this skill often to help you relax.
Yoga. According to the National Center for Complementary and Integrative Health, mind and body practices like yoga can help relieve stress, reduce anxiety, and boost your overall well-being. If you’re new to yoga, you may want to begin with a 10-minute restorative yoga session.
Meditation. Research has shown that practicing meditation may help reduce the inflammation response caused by stress, and also decrease anxiety. Start with 5 minutes of meditation at a time, and increase by a few minutes each week.
Progressive muscle relaxation (PMR). According to a 2013 study, PMR can help reduce symptoms of chronic neck pain. To do PMR, simply tense each muscle group in your body one at a time, and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group.

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Keep in mind that as with any new skill, regular practice is the key. These practices may not work for you right away and that’s OK. But, as you use them over time, you’ll likely find that they help return your body to a calmer, more restful state.

Tension and tightness in your neck and shoulders is a common symptom of stress and anxiety. It’s part of your body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of the “fight or flight” stress response.

Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, and other relaxation methods.

However, if the pain in your neck or shoulders is severe, or doesn’t improve with stretches or other self-care techniques, make sure to follow up with your doctor.

Last medically reviewed on February 17, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Goyal M, et al. (2014) Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
pubmed.ncbi.nlm.nih.gov/24395196/
Lauche R, et al. (2013). Effectiveness of home-based cupping massage compared to progressive muscle relaxation in patients with chronic neck pain — A randomized controlled trial.
journals.plos.org/plosone/article?id=10.1371/journal.pone.0065378
Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
frontiersin.org/articles/10.3389/fpsyg.2017.00874/full
Michalsen A, et al. (2012). Yoga for chronic neck pain: A pilot randomized controlled clinical trial.
pubmed.ncbi.nlm.nih.gov/23117107/
Physical activity reduces stress. (n.d.).
adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Stress effects on the body. (2018).
apa.org/topics/stress-body
Yoga: What you need to know. (2019).
nccih.nih.gov/health/yoga-what-you-need-to-know

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 16, 2023

Edited By

Claire Brocato

Feb 17, 2021

Edited By

Claire Brocato

Medically Reviewed By

Angela M. Bell, MD, FACP

Copy Edited By

Suan Pineda

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Psychotherapy – Harmony Clinic

Everyday problems and force majeure situations of local significance not only deprive us of peace of mind, but can also significantly harm our health. Numerous studies show that emotions, such as nervous tension, fear, horror, anxiety, excitement, anger, anger, rage, hatred, increase the production of stress hormones – adrenaline and cortisol in our body.

And if stress takes a chronic form, then an increased amount of these hormones is present in our blood all the time!!! Then literally all the cells of our body live under the pressure of stress hormones! The level of vital energy is decreasing!!! Any disease is born as a problem at the energy level, this problem can exist for many years before manifesting in the form of a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts. “All diseases are from nerves!” – in this “non-medical” statement there is a share of “medical” truth.

Our medical books and popular literature as well as television programs are filled with descriptions of the symptoms and causes of various diseases.

1. Osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine! And how much suffering is brought by “pulling, chewing”, sometimes unbearably sharp pains in the joints! Years of lasting pain in the shoulder or hip joint – and as a result – arthrosis!

What is the reason?

In the body of a person subject to chronic stress, some muscle groups involuntarily tighten, therefore another muscle group manifests itself as functional weakness! This is what causes pain in the tense muscles associated with the joints! And with such a condition for a long time, such a formidable disease as arthrosis of the joints subsequently develops!

2. Headache.

What is the reason?

As mentioned above, in a state of stress, in nervous tension, we involuntarily tighten the muscles of the neck, and this often causes a headache.
Excitement provokes in us a violation of the process of breathing, which leads to spasm of the thoraco-abdominal diaphragm and oxygen starvation of the brain!
When we are nervous, the body produces less painkillers, the so-called neurotransmitters, and then we feel any pain much stronger than it actually is.

3. Frequent colds.

What is the reason?

– In chronic stress, special proteins begin to be produced, which by their nature are designed to defeat viruses. But if you don’t have any viruses at the moment, then the energy of the molecules of this substance remains unclaimed and goes in a completely different direction: it begins to irritate the nasopharyngeal mucosa. That is why a protracted conflict in the family or at work can turn into symptoms of a severe cold, and over time, bacteria, viruses, and fungi will join the prepared soil – with a long-term condition, chronic broncho-pulmonary diseases or chronic diseases of the nasopharynx develop later.

4. Skin inflammations.

What is the reason?

Our body is designed in such a way that it responds to stress by producing various substances that it does not normally produce. These are neuropeptides that cause skin swelling and itching. But this is precisely what can become a prerequisite for the occurrence of eczema, psoriasis or urticaria, as well as nervous tension entails hormonal changes that lead to seborrhea, the formation of acne and comedones, and baldness (alopecia).

5. Digestive problems.

What is the reason?

The human gastrointestinal tract is not inferior to the spinal cord in terms of the number of nerve endings. That is why this part of the body reacts especially sharply to the attack of stress hormones (adrenaline and cortisol) and fails. As a result, a strong experience turns into diarrhea or constipation for you.

What to do?
In recent years, new drugs, new methods of treatment have appeared and continue to appear, but unfortunately chronic patients are not decreasing! Sick people sometimes try to find a way out of the current painful situation on their own. tired of walking through numerous offices and medical centers in search of relief from their suffering. And if somewhere it is possible to change the situation for the better by at least 50% -60% – this is already considered happiness! Even though the disease returns after a while!

Any disease begins with a decrease in vital energy!

If this decline in vital energy continues for a long time or occurs rather quickly, then some organ (or organs) of the body will become a target for disease. That’s when back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, osteochondrosis of the spine, arthritis and arthrosis of small and large joints, etc. .d. – feeling unwell, life without joy – and not far from depression!

Any disease starts as a problem on the energy level, this problem can exist for many years before it manifests as a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts.

When we see a person full of energy and life walking down the street, or a rather smiling person, we involuntarily turn around and look at him with surprise, as if he were a rare sight! But this is the normal state! It turns out the opposite – to walk lifelessly, hunched over, not to smile, to get sick and to be in the process of treatment for a long time (and not in the process of preventive measures that support health!), to die from chronic degenerative processes, to suffer from pain in the back, in the lower back, from pain between the shoulder blades, headaches, in the cervical spine, sometimes unbearably sharp pains in the shoulder joints, in the hip joints, from pain caused by arthritis or arthrosis, etc. Most men are afraid that sooner or later they will have a heart attack, impotence will occur due to invented fears (or physical or mental overload). And also most of us are afraid of getting cancer or other serious, incurable disease! But if you manage to avoid these terrible diagnoses, then you are still afraid of becoming a victim of arthritis or arthrosis, diabetes, hypertension, blindness or mental illness in old age!

Today, unfortunately, prevention is usually secondary!

Seek medical attention only after a heart attack has already occurred in order to avoid a second one, etc. What to do? How can the disease be more accurately diagnosed? Stress?

How to do primary prevention in order to live without getting sick?

During primary prevention, the problem is already at the energy level, but there are still no pathological changes in the organs – which means that the disease can still be prevented and energy imbalance restored!

What to do if the disease has already manifested itself?

There is a method for diagnosing diseases, stress, all kinds of fears, etc. – these are the methods of Applied Kinesiology – this is both a preventive approach to diseases (when the disease has not yet manifested itself) and a therapeutic approach (an individual approach to each person). There are many causes of diseases, but each person had his own problem, with which the disease began.

How can I identify this problem?

This problem is determined by doctors – specialists who own the methods of Applied Kinesiology – which allows you to diagnose a disease or energy imbalance in time.

Applied Kinesiology postulates the unity of emotional, chemical, structural, energy disorders in any disease.

In each case, these disorders are identified by muscle testing. Relationships of muscles with internal organs, vertebrae, energy meridians (channels) are used. The doctor finds that dysfunction, the elimination of which will lead to the recovery of the whole organism, not the treatment of individual symptoms.

(Muscle testing is the response of the patient’s nervous system to any effect of a doctor or drug, i.e. a feedback tool with the body!).

Accordingly, treatment is prescribed:
Preparations (allopathic or homeopathic remedies), using diagnostics according to the methods of Applied Kinesiology. (Muscle testing).
Treatment with acupuncture (balance of energy imbalance, stress relief, treatment of emotional problems), using diagnostics according to Applied Kinesiology methods. (Muscle testing).
Treatment by manual therapy methods and osteopathic methods with the use of diagnostics according to the methods of Applied Kinesiology. (Muscle testing).

What are the health symptoms?
Maybe people just don’t know or have forgotten what it means to be a healthy person?

How does the disease begin? How to recognize the onset of the disease? What to do so that osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, etc. do not return, but rather would not appear at all!

HEALTH is:

Complete freedom from the pain of the body and from the disorder of the mind.
The most complete expression of all human faculties acting in harmony.
Perfection of the interaction of the body, mental energy and spiritual power.
Beauty of the body, purity of thoughts, high vitality, a state of happiness to live, work, study, love, etc.

This is the state when a person lives in harmony with nature, is harmonious and perfect in his nature, body and soul, in his relationship with another person and God! Then we can say that a person lives in a state of HEALTH!

In this state, a simple movement is happiness, pleasure!

A person simply shines from inside and outside, he is pure, firm, strong, cheerful. Charm spills over the face, eyes, iris, whites – radiate happiness and amazing transparency! Pleasure to breathe and see! All former pleasures – drinking, coffee, stimulants, potions, late hours, luxury – become an annoying dream, awakening comes – everything falls into place, becomes whole and brings joy!

Functional muscle relaxation as an indicator of emotional and meridian system dysfunction. As is known (S.Smidt, 1936), dysfunction of the emotional and meridian systems is accompanied by functional relaxation of a certain group of muscles

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What happens to the body during stress?

The human nervous system consists of two parts. One is responsible for motor activity, the other for mental activity. During psychological stress and difficult emotional situations, excessive tension can occur, leading to stress.

Many people have noticed that when we receive bad news or learn about bad news from social networks, our shoulders unconsciously rise.

It’s biologically designed that when we’re stressed, we pull in our necks and raise our shoulders to run away from danger. As a result, the cervical-collar zone – from the shoulders to the neck – is constantly tense during stress. If any zone is overstressed for a long time, then the muscles get tired. From a biomechanical point of view, this inevitably leads to incorrect operation. Any wrong move is a risk of breakage. Simply put, we can hurt ourselves.

How can sport help?

Firstly, it helps to solve the problem of spasm, to prevent the development of problems that in the future will have to be treated not with physical education at all.

Secondly, it allows you to switch from mental experiences to physical activity, to let go of thoughts.

Thirdly, we begin to produce hormones that allow us to deal with stress.

Which hormones “work” against stress?

During stress, the body consumes a resource. We waste the energy that we have accumulated. A person spends much more energy on mental activity and experiences than during physical work with the body. Therefore, when stressed, we feel de-energized, overwhelmed and exhausted.

When we are physically active, we create new resources.

We secrete cortisol – energy hormone. It prevents the breakdown of tissues, puts the body in construction mode, gives a feeling of energy and cheerfulness.

Many have noticed that after physical activity – whether he chopped firewood, washed the floors in the whole apartment – we experience a feeling of euphoria and feel satisfaction from what we have done. This is how dopamine , the hormone of joy, manifests itself.

When we are actively exercising, the production of adrenaline turns on, which globally allows us to survive, mobilizing all the forces of the body. Adrenaline speeds up the metabolism, speeds up the heartbeat.

We begin to feel and control our body better, our muscles are ready to work faster. Our eyesight is getting better.

The fourth hormone that is secreted, somatotropin is a growth hormone. It is important for building a variety of elements in our body, including promoting muscle growth.

By physical activity I don’t mean high performance, high intensity or hard sports. All of these hormones are released even when you are exercising at a pace that is comfortable for you, with your own individual load.

How long does it take to practice?

30-40 minutes a day. It would be enough.

For example, such a workout can be a long walk. It is important to spend at least half an hour, but in constant walking. I don’t mean short runs from one playground to another, from the subway to the store or from the office to the car with step counting, no. Our body needs a continuous half-hour walk, which will allow us to switch.

Half an hour is the minimum time when various processes turn on in us, the constant cyclical work of organs begins, during which hormones are produced.

Most of my patients are office workers. The most common problem – back pain – is a consequence of psycho-emotional overload. Of course, you can do a relaxing massage, which is great, but giving up the car and walking helps in practice more.

In 40 minutes, heavy thoughts go away, the mood rises, and recharge takes place. Returning home, a person easily switches to household chores.

It would be great if you set aside at least one day a week for an hour-long workout (ideally with a trainer). This will allow you to save not only the psyche, but will maintain an optimal physical condition and even allow you to progress!

If you can’t walk at all and exercise once a week, you can set aside 10-15 minutes for a warm-up. Many of my wards have qualitatively changed their standard of living by doing a small set of balance exercises.

What to do if you just want to lie down, how to motivate yourself?

You also need to lie down! Although it’s hard to lift yourself up later.

Someone will be supported by the fact that after a short workout there is a pleasant bonus in the form of dopamine. Dopamine will improve the psycho-emotional state and turn on all organs.

It is useful for someone to remind a funny law: “The more you do, the more you get done, the less you do, the less energy you have to do things!”

And someone is motivated by the information that in 21 days we form a persistent habit. If every day for 21 days you do a short set of exercises, exercises or allow yourself a 40-minute walk, then three weeks later it will not be difficult, but will become a pleasant habit.

Finally, now is the time to make physical education one of the things that you can learn to do during Lent.

3 balance exercises

These exercises are aimed at working with the nervous system. Will be useful when stressed, to improve coordination and control. They force to turn on unusual, not affected by traditional exercises, deep and superficial muscles. Improve posture and change our movements.

Performed on one leg, with the task not to fall and hold on. 10 repetitions.

Standing on a half-bent leg, we stretch our hand to the opposite knee. Keep a balance. Change legs.
Standing on one leg, bend the other at the knee. We stretch our arms forward, and our legs back. We perform it in a controlled amplitude.
We put one foot forward on the heel, and pull the toe towards us. We reach with our hands to the heel and bend as far as possible without straightening the knee. Feel the stretch on the back of your leg.

How to replace the complex if there is no time?

There is a very simple and useful exercise that few people know how to do correctly. Many are convinced that this is a run. But no, running is not as useful as it might seem.

The coolest exercise in the world is the squat. It is better for a beginner to do a few squats than to run a marathon.

Many underestimate the squat, although it will strengthen the muscles of the back and abs and core muscles, develop the flexibility of the hip joints, improve posture, increase lymph flow and help the production of hormones.

Many of us weren’t taught how to do the squat in PE class.

Most of the people I ask to squat as a test have little or no flexion in their legs, lean their torso forward, or bring their knees together.

By the way a person squats, the doctor can easily identify health problems.

I recommend that you remember a few simple rules.

During the squat, the knees must be well but not strongly bent, up to a maximum of 90 degrees, and the foot must be active. This means that you should feel support on the heel, inside and outside of the foot. All fingers from the thumb to the little finger are active. You should feel as if the foot wants to grab the floor.

Another ideal exercise to relieve neck tension is the wall push-up. It can be done at any time of the day or night, at home or at work. Remember that the closer you are to the wall, the easier the exercise will be.

Some people like spinning. It can also be done anywhere.

Stand sideways to the wall, with one hand rest against the wall, with the other, spinning, take back 90 degrees.

You will feel a tension in your arm, chest, back.

You seem to lengthen the course of the nerve in the arm. Look in the opposite direction, then return the body and head to their original position. This exercise allows you to relieve tension not only from the cervical-collar zone, but also to use our arms and hands. Usually, during stress, it is these segments of the body that are strongly clamped.

3 Neck Tension Exercises

When we are tense, turning our head is terribly uncomfortable. The most unpleasant: you can damage the muscle that lifts the scapula.

Above all, don’t try to stretch yourself. You can inadvertently injure muscle attachment points, including the neck.

Static stretching is a rather dangerous technique that is best done under the supervision of a specialist.

I recommend three neck tension exercises. They can be done while sitting on a chair. Repeat 10 times.

Close your hands in the castle, put on the back of your head. Tilt your head down with closed hands, slightly twisting the body in the lower back.
Make ten circular movements with your shoulders, keeping your hands on your knees.
Holding the hands in front of the chest, join the palms. Stretch them alternately, without opening your palms, in front of you down, forward and up.

In general, there are two key units in our body: hands and feet, in which the maximum number of reflex points is concentrated. Both zones are strongly represented in the head.

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