Newsletter of the Society for Technical Communication, San Francisco Chapter
June/July 2012
| Newsletter of the Society for Technical Communication, San Francisco Chapter June/July 2012 |
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This manual is for healthy people over thirty who have stressful life, or who work for long hours at a computer screen. This manual will teach you to stretch the neck area, a spot where stress manifests itself.
I am a certified Massage Therapist with over 500 hours of education in massage therapy and more than ten years of experience. These stretches worked for my massage clients.
No special equipment is needed to do the exercises. The exercises are gentle. They require only the movements of your body.
I am not a medical doctor and I do not provide medical advice nor treatments. These movements are only intended for healthy people. The information presented here should not be use as a diagnosis for medical conditions. Every person who decides to start an exercise program should first consult with a medical doctor. The manual is only intended for stress-related conditions and bad posture of the neck area.
If you have pain while doing these movements please stop and consult with a physician. This manual only works, if you do the movements without pain.
When exercising, dress warmly and avoid cold places (see Figure 1). If you live in a cold climate, it is always good to cover the back and front of the neck area with warm clothing or a scarf. This is to avoid a pull muscle.
You must follow the sequence of instructions and do the exercises in the order presented here.
Before doing exercises, read entire manual for good understanding. When you review the reading material, the second time you will remember it better, and visualize it easier.
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Figure 1. Model dresses warmly.
Ranges of motion exercises are movements of the joints that healthy people do naturally without pain or force. Range of motion movements come before any other exercises, since they improve mobility of joints. You will do range of motion exercises before stretching. Remember not to use force or bounce.
Beginning position for range of motion exercises of neck area: Seating or standing in a neutral position, arms to the side with eyes looking ahead, and spine straight. Also, began and finish with this position before stretching and after stretching (see Figures 2 and 3).
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Figure 2. Model is in neutral position with arms to the side.
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Figure 3. Model's eyes are looking ahead, and this centers head in neutral position.
1) Beginning in neutral position, bend (touch) chin to chest.
Go back to neutral position (see Figure 4).
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Figure 4. Chin to chest.
2) Beginning in neutral position, look up (see Figure 5). Go back to neutral position.
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Figure 5. Look down, return to neutral position, look up.
3) Beginning in neutral position. Turn head to the right (see Figure 6).
4) Go back to neutral position. Turn head to the left (see Figure 6).
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Figure 6. Turn head to the right. Go back to neutral position. Turn head to the left.
5) Beginning in neutral position, bend head (left ear) over left shoulder (see Figure 7). Go back to neutral position.
6) Bend head (right ear) over right shoulder (see Figure 7). Go back to neutral position.
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Figure 7. Bend head over left shoulder. Go back to neutral. Bend head over right shoulder.
Repeat previous four exercises from 1 to 10 times daily. Do not use force or bounce. If you have pain, stop immediately. If the pain persists, contact your physician.
When exercising, always pay attention to your breathing. Breath through the nose; let your diaphragm push the abdomen out, the ribs expand outward, the chest grows; exhale slowly and remember to relax the body and empty your mind (see Figure 8).
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Figure 8. Breathing mechanism. Left drawing, inhalation, chest expands and diaphragm contracts. Right drawing, exhalation, chest contracts and diaphragm relaxes.
1) Right shoulder down and forearm behind back.
2) Left hand on top of head.
3) Tilt head left (slightly) in direction of left shoulder (see Figure 9).
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Figure 9. Shoulder down, forearm behind back, tilt head left.
4) Turn face left (slowly) and look down until you feel gentle stretch on right side of neck (see Figure 10).
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Figure 10. Turn face left and look down.
5) Hold stretch (brace head) with left hand on top of head for 15 to 30 seconds.
You hold the stretch long enough to feel muscular tension behind right ear, and there is no pain. Do not use force; do not bounce, keep your back straight, and breathe deeply and exhale slowly.
Do opposite side. Start in neutral position.
1) Left shoulder down and forearm behind back.
2) Right hand on top of head.
3) Tilt head right (slightly) in direction of right shoulder (see Figure 11).
4) Turn face right (slowly) and look down until you feel gentle stretch on left side of neck (see Figure 12).
5) Hold stretch (brace head) with right hand on top of head for 15 to 30 seconds.
You hold the stretch long enough to feel muscular tension behind right ear, and there is no pain. Do not use force; do not bounce, keep your back straight, and breathe deeply and exhale slowly.
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Figure 11. Shoulder down, forearm behind back, tilt head right.
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Figure 12. Turn face right and look down.
This is an advance variation of neck stretch, and it is only for people with flexibility of neck area.
1) Standing or seating in neutral position. Bring right elbow straight up. Your right forearm is bend, palm of right hand and fingers behind upper back.
2) Left hand on top of head.
3) Tilt head left (slightly) in direction of left shoulder.
4) Turn face left (slowly) and look down until you feel gentle stretch on right side of neck (see Figure 13).
5) Hold stretch (brace head) with left hand on top of head for 15 to 30 seconds.
Keep the stretch long enough to feel muscular tension behind right ear, but there is no pain. Do not use force; do not bounce, keep your back straight, and breathe deeply and exhale slowly.
Do opposite side. Start in neutral position.
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Figure 13. Right elbow straight up, right hand behind upper back, tilt head left, turn face left and look down. Hold stretch with left hand on top of head.
1) Bring left elbow up, bend forearm, hand behind upper back.
2) Right hand on top of head.
3) Tilt head right (slightly) in direction of right shoulder.
4) Turn face right (slowly) and look down until you feel gentle stretch on left side of neck (see Figure 13).
5) Hold stretch (brace head) with right hand on top of head for 15 to 30 seconds.
Keep the stretch long enough to feel muscular tension behind right ear without pain. Breathe deeply and exhale slowly.
Our life is to be enjoyed and appreciated to the fullest. As children we move free of pain, because we were connected to our bodies. As we age, human beings become intellectual and we move and exercise less or not at all. The neck is an area where emotional stress manifest itself. But we can feel good about our neck and body, if we do daily stretches and exercises.
This manual will be the start of a new life; you will add a gentle exercise program to your daily neck routine for a long and prosperous life. In addition to the range of motion exercises and neck stretches, daily walking is a good suggestion. If you increase your daily walks by 5 to 10 minutes each week, in a month you could be walking more than an hour; this is a great gift for your heart and your long beautiful life.
Evjenth, Olaf, and Jern Hamberg. Muscle Stretching in Manual Therapy. Alfta, Sweden; Alfta Rehab, 2003.
Figure 1. Canada Outlet Sale. Retrieved March 10, 2012, from http://canadaoutletsale.com/?p=77
Figure 2. North Florida Regional Medical Center. Retrieved March 10, 2012, from http://nfrmc.com/our-services/robotic-surgery/donnas-story.com
Figure 3. Geeks.co.uk. Retrieved March 10, 2012, from http://www.geeks.co.uk/comment/guests/29742-geekscouk-woman-uyear.html
Figure 4. Fitness Ihub. Retrieved March 10, 2012, from http://.fitnessihub.com/effective-exercises-that-tighten-and-lift-the-neck
Figures: 5, 6, and 7. UCSF Multiple Sclerosis Center. Retrieved March 10, 2012, from http://neurology.ucsf.edu/msc/rehab.htm
Figure 8. Retrieved March 10, 2012 from http://ibiosas.wikispaces.com/
Figures: 9, 10, 11, and 12. All-About-Abs.com. Retrieved March 10, 2012, from http://www.ab-core-and-stomach-exercises.com
Figure 13. Target Stretching. Retrieved March 10, 2012, from http://www.targetgolfstretching.com
John Freeman states "I graduated from California State University, Dominguez Hills as a Technical Writer, and I was a school teacher. I am looking for work, but since it is difficult for a new graduate to find employment, I seek a volunteer/internship position."