Fitness trainer gave tips on getting rid of the "computer" neck

A "computer—generated" neck is a condition in which the head is constantly shifting forward. This leads to an overload of the neck muscles, discomfort, fatigue and headaches. In static poses, the neck and shoulder muscles work in overload mode, FitStars fitness trainer, hatha yoga teacher, vinyasa Flow, yoga therapist for pelvic floor dysfunctions Lera Bury explained to Izvestia on April 10. She told me how to get rid of it.

The expert clarified that due to the constant tension of the shoulder girdle muscles, people form withers - thickening and deformation of muscle tissues.

The "computer—generated" neck and withers are the result of a modern lifestyle. Prolonged sitting at the computer, incorrect posture and lack of regular breaks are the main causes of these phenomena. Incorrect posture often occurs due to the use of gadgets: the constant tilt of the head forward (when working, scrolling on the phone, etc.) increases the load on the cervical vertebrae and muscles. Long hours of sitting without a break lead to the fact that the muscles lose their elasticity and begin to tighten," said Buri.

The incorrect position of the monitor also contributes to the problem: if the screen is too high or low, the neck is forced to assume an unnatural position.

The coach listed several exercises to relieve tension and prevent withers. So, head tilts and turns can be effective: smooth movements to the sides, forward and backward help to relax the muscles. Another exercise is shoulder circles: slow shoulder rotations help to "disperse" tension. You can also try working with the shoulder blades: bringing the shoulder blades together and spreading them helps to open the chest and relieve tension in the upper back.

At the same time, the yoga therapist explained that changes in the workplace can affect the reduction of stress on the neck.

"Set up an ergonomic workplace: buy an adjustable chair and table and place a monitor in front of your eyes. Laptop stands or additional screens will help with this. [Take] regular breaks: it's important to get up and warm up every 30-60 minutes. Do a light warm—up or just walk so that the muscles "relax" from the static position," advised Buri.

According to her, by correcting your posture, exercising regularly, and changing your working conditions, you can not only relieve tension, but also gradually correct the situation.

To prevent and eliminate these phenomena, you should include activity in your daily routine: regular exercise, walking and stretching help maintain muscle tone and flexibility. At the same time, awareness of the importance of proper posture and regular breaks will prevent chronic tension. In addition, stress management is important: reducing stress levels has a positive effect on the overall condition of the muscles and spine.

"Taking care of the neck and shoulders is not only a matter of the right workplace, but also a conscious approach to lifestyle. Even small changes in routine significantly reduce the risk of a "computer—generated" neck and withers," concluded Bury.

Earlier, on January 8, Ekaterina Demyanovskaya, a neurologist, candidate of medical Sciences, and expert doctor at the Hemotest laboratory, told Izvestia that Nordic walking helps to develop dexterity and coordination. As the chest expands more when the arms are raised, more oxygen enters the lungs. Blood circulation and metabolism improve, which strengthens the immune system and reduces the risk of infectious diseases, helps to overcome insomnia and cope with chronic fatigue.