Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu I’ve got: Neck Pain

Enjoy!

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Starter 🥗 

A Silent Saboteur

Most of us have unintentionally mastered the art of sitting.

We wake up, scroll through our phones, spend hours at desks, and wind down on the couch - usually staring at screens for way too long. 📱 

The result?

A stiff, nagging ache in the neck that turns even the simplest tasks - like looking over your shoulder - into a chore.

It doesn’t matter if you’re at work, watching TV, or lying in bed trying to relax. Neck pain is the unwelcome guest that just won’t leave. 🚪 

For me, it was the final straw. Spending endless hours in front of a screen ruined my posture, tightened my shoulders, and gifted me a stubborn neck pain that no amount of stretching seemed to fix.

So, what’s really going on up there? And more importantly, how do we make it go away?

Let’s dig in.

Main 🥙 

The Hidden Costs of Neck Pain

Neck pain is more than simply an occasional discomfort; it is a common condition that affects millions of people each year.

In 2020, an estimated 203 million people suffered from chronic neck pain.

But why are some many people suffering from it?

Well, it can occur for many reasons.

Bad sleeping position, muscle tension, texting, or even the lack of exercise.

However, poor posture, particularly as a result of prolonged screen or phone use, is a primary contributor to neck pain. This position exerts up to 60 pounds of additional pressure on your cervical spine, straining the muscles and ligaments that support your head.

Left untreated, chronic neck pain can increase stress levels, disrupt sleep, and even contribute to mental health challenges.

Neck pain can

• lower your self confidence.

• be associated with stress, anxiety and despression.

• lead to headaches.

• result in a loss of coordination.

• worsen your breathing.

👨‍🍳 Tip: Standing can help relieve neck pain. To establish proper posture while standing, maintain the shoulders, neck, and spine aligned. They should avoid tilting the head forward.

Dessert 🍰 

Neck Workout

Here’s a simple neck workout to ease pain, increase range of motion, and strengthen your muscles. 💪 

Just a few minutes daily can make a big difference and prevent further pain.

Warm up:

• Roll your shoulders forward and backward 10 times each.

• Carefully test your range of motion by tilting your head in different directions for two minutes.

Workout: 

• Forward Resistance Press: Press with your palm against your forehead and press your head forward while resisting with your hand for 15 seconds. Repeat 2-3 times.

• Side Resistance Press: Press with your palm against the side of your head, press sideways while resisting with your hand for 15 seconds. Repeat 2-3 times per side.

• Backward Resistance Press: Press with your palm against the back of your head, push backward while resisting with your hands for 15 seconds. Repeat 2-3 times.

Cool down:

• Side Neck Stretch: Tilt your head toward your shoulder. Hold for 15 seconds per side.

• Chin Tucks: Pull your chin back to create a “double chin.” Hold for 15 seconds.

• Neck Rotations: Slowly turn your head left to right. Hold each for 15 seconds per side.

• Forward and Backward Tilt: Lower your chin to your chest, then tilt your head back. Hold each for 15 seconds.

Bonus tip: To guarantee that your neck is in the best possible posture for training, do the neck workout upright. Otherwise, the workout may not be as effective.