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COMMON NECK PROBLEMS:

Though we never bother to take care of our neck but believe me it does need care and attention. This section deals with the common neck problems, its care and precautions.
Read on …………..

NECK EXERCISE & MASSAGE

To keep your neck free from neck problems you have to take extra care by following the exercises we have brought for you. Do it religiously once a day and keep that neck looking tall and beautiful as ever.

BEUTIFULL SHOULDER

One of the things that we often neglect is our neck. We pay too much attention on our face that we almost forget all about our neck and how much it contributes for a beautiful posture. A healthy neck supports your head, keeping it aligned with the rest of the spine in a proper, balanced posture. The neck has a slight natural curve, which sits on top of the two curves in the middle and lower back. Correct posture maintains all three curves and prevents undue stress and strain by distributing body weight evenly. Good posture is not simply a matter of "standing tall." It refers to correct use of the body at all times. To prevent problems, avoiding strain must become a way of life, practised while lying, sitting, standing, walking, working, and exercising. By learning to live with good posture, under all circumstances, you will gradually develop proper carriage and stronger muscles which are needed to protect and support your neck as well as your back.

Lines on the neck :
The skin on the neck is very thin and delicate and if you don't take proper care then you are likely to develop lines on your neck. Without proper exercise you may land up with loss of muscle tone around the neck and develop premature aged skin resulting in ugly lines around the neck. If the area is not cleaned properly the dead cell also accumulate adding to the problem. Sometimes the skin also becomes saggy and develops lines after a long period of illness.

Excessive hair :
Excessive hair grows on the neck accompanied by the hair on the chin because of hormonal imbalances. Side effects of certain medication can also cause this problem. There are many hair removal techniques, which however should only be handled by professionals.

Pigmentation of the skin around the neck :
The main cause of pigmentation is neglect of the body, exposure to sun and bad posture. This problem gets aggravated in the neck area if we adopt a bad posture thereby causing the pigments to accumulate near the neck and causing pigmentation. Thus if the neck is held straight the problem of uneven distribution of pigment will be less.

Always keep your neck straight and keep your posture right.
Clean the skin regularly and do exfoliation with the general scrub. This will remove the dead cells.
Massage the neck regularly, but don't apply very high finger pressure.
Regular scrubbing of the neck with a natural scrubber activates the lymphatic glands and removes dead cells.
Sleep on a low pillow. This will keep the neck alignment proper.
While at work do not lean over your work, hobbies, projects, etc. Angle work so that you can look straight ahead, or sit closer to your work area.
It is best to sleep on a firm mattress rather than on a soft bed.
When lifting objects bring the object close to you using your legs in lifting, not your back so that u don't put extra pressure on your neck.
While sleeping the neck should be neither bent nor extended, it should be gently supported.
Do neck exercises through out the day

Good posture is not simply a matter of "standing tall." It refers to correct use of the body at all times. To prevent problems, avoiding strain must become a way of life, practised while lying, sitting, standing, walking, working, and exercising. By learning to live with good posture, under all circumstances, you will gradually develop proper carriage and stronger muscles which are needed to protect and support your neck. Following neck exercises and massage will help you achieve your goal.

Massage
Apply almond oil sparingly to your neck and massage your neck from left to right in rhythmical, upward-stroking motion, with one hand following the other. If your start with the palms at the base of the neck, you should finish with the forefingers up under the chin. Continue for three or four minutes.

Sit straight and look straight in front of you. Now gently rotate your neck in a clockwise direction. Do it for 5 times and then rotate your neck in anti-clockwise direction. Do it for 5 times and then come back to your original position.
Sit straight. Keeping your chin straight, turn your head to one side looking to the right so that the chin is over your shoulder. Turn your head as much as you can. Hold till the count of 5 and come back to the original position. Repeat the same sequence for the other side.
Hold your head in a central position, then lean it as far over as you can towards one shoulder and hold for a count of 10. Your neck may feel rather stiff to begin with. Repeat on the other side making sure that your shoulder remains still and relaxed throughout. Do five repetitions.

Caring for your shoulder is just as important as caring for the other body parts since your shoulders help shape your whole body. Your shoulder carry a great weight on them and therefore it is essential to treat your shoulder once in a while in order to have a beautiful shoulder to compliment the beautiful figure you have. Thus we have brought for you a few shoulder exercises which will be helpful to relax and pamper your shoulder.

Stand or sit with back erect. Raise arms to your sides keeping it parallel to the floor and forearms are perpendicular to upper arms and floor. Exhale as you raise the arms upwards so that the elbows are close to your ears. Inhale as you lower the arms to starting position. Perform 15 repetitions to complete one set. Perform 3 sets of this exercise. Avoid fast, jerky movements.

This is a shoulder relaxing exercise, which you can do at any time during the day. Raise and lower your shoulders. Do it 10 times and relax.
Stand facing a wall with your hands on the wall and your feet shoulder-width apart. Slowly perform a push-up. Repeat 5 times. Hold for a count of 5. Perform twice a day.
Sit upright on a chair with armrests; your feet should be touching the floor. Use your arms to slowly rise off the chair. Hold for a count of 5. Repeat 5 times. Perform twice a day.
Palms face one another. Inhale as you raise arms up and out to sides. Hold arms at shoulder height for a moment before you lower them. Repeat 10 times.
Slide back in your chair so lower back is supported. Take weights up to shoulder height, palms facing forward. Raise your arms up above your head and then lower them to shoulders. Repeat 10 times. This works both shoulders and triceps.
Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in an arc type motion, so that the dumbbells meet at the top of the movement. Your dumbbells should be at arm length above your head and your elbows should only be slightly bent. Now lower down slowly and repeat 5 times
Shoulder Massage
Massage the muscle, which is at the back of you neck on either shoulder with three middle fingers in small circular movements. Do on both sides. The greater the tension the better the effect. This will help relieve tension.
Then use all your fingers and place your thumbs in the follow behind your collarbone and pinch over the muscle repeatedly. Start from the shoulder and move towards hairline for better results.
Feel the rim of the shoulder joint and, with your thumb on the front and the balls of your fingers on the back, massage gently. Rub in any excess oil using the palms of your hands.