5 SIMPLE WAYS TO RELIEVE HEAD & NECK TENSION

If there is one thing I quickly learned would be a constant in my role as school leader it was tension or stress.  Usually around mid-afternoon I would have that ever-familiar knot in the middle of my shoulder blades, tightness in my neck from staring at a computer screen too long, or a dull, aching pain in my head  (the not-so-friendly tension/stress headache).  I'm guessing you can relate.

When you experience a stressful event or prolonged stress, your muscles contract, sometimes immediately or over time with continued stress exposure.  This is a reflex or automatic response reaction known as a stress response or "fight or flight" response.  This response is designed to help you react to a physical threat but your body will respond in the same way if you are stuck in traffic, facing high stress levels at work, or engaged in an argument.  

To help minimize or eliminate the head and neck stress or tension associated with your work, you can use the following strategies whenever needed.  These are quick, easy and can be done right in your office.  As a bonus, at the end of this post I've included a few additional ways you can reduce head and neck tension or stress outside of the school day.  Go ahead.  Try one or all of the suggestions included here to see which work best for you.

1. Do chin tucks  

Most of us tend to lean forward with our necks in a downward alignment due to cell phone and computer use.  Hours of this type of head alignment every day can result in tension, pain and stiffness in the neck and back of the head area.  Do chin tucks to help realign your neck.  Simply sit up straight with your eyes facing forward.  Pull in your neck like you are creating a "double-chin." Do this 5-10 times per day several times a day to help re-align your neck.

2. Do neck rolls

The neck roll is a dynamic stretching exercise that relaxes and stretches the neck muscles and the cervical spin.  This exercise may help alleviate any tension or stiffness associated with neck strain and can help prevent neck injuries and pain. In a standing position, gently roll your head to the right, ear toward your shoulder.  Then, roll your head down, forward, and to the left, finishing with your left ear toward your shoulder.  Roll your head down, forward and back to the right again.  Repeat 3-5 times and as often as needed throughout your day.

3. Use a heated corn or rice bag

Use a microwave-safe corn bag or rice bag warmed in a microwave to help ease tension or soreness or pain.  Microwave according to the directions (but no more than 2-3 minutes) until the bag is a temperature that provides a deep, but not too hot, warmth on your skin.  Place the bag wherever you feel tension, soreness, or pain.

4. Try neck stretches

A neck stretch is a deep stretch that eases tension in your neck and can help improve your range of motion.  To properly execute neck rolls, do the following:

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 roll your head toward the right side until you feel a stretch on the left side of your neck.  Hold for 20-30 seconds and return to center.  Repeat on the opposite side.  Do 2-3 times on each side.

5. Check your posture & your work station 

While sitting at your desk, keep your hips, shoulders, and ears in a straight line.  Avoid slouching into your chair or leaning forward onto your desk.  Also, adjust your work station so that your computer is at eye level to avoid neck strain due to constantly looking up or down at your screen.

All of the above strategies will help you feel better and decrease stress and tension in your head and neck areas.  If you continue to experience tension even after trying one or more of the above techniques, try one of the following bonus tips at home.

Bonus Tip #1: Take a warm shower or soak in your bath

This tip may be especially helpful approximately one hour before you go to bed.  It is a great way to relieve tension and bring on a sense of calm before transcending into sleep.

Bonus Tip #2: Use the right pillow at night

It is important to use a pillow that offers good support for your neck and is designed to keep your neck and head aligned.  A pillow that does not support your head and neck properly can create tension in your neck muscles and cause head/neck pain.  Ideally, your neck, head and spine should be in neutral alignment.  Look for a pillow that is neither too high or too flat.