Neck Pain; Where Does It Come From?

There are many common causes of neck and shoulder pain.  The most most common is that of strain. Constant hours sitting at a computer typing, carrying heavy bags on one side sometimes and over zealous work out can be the culprit. But you don't have to suffer needlessly. There are some simple self help exercises you can do at anytime to minimize your risk. 

Do these exercises only if you do not have pain or numbness running down your arm or into your hand. The first 6 exercises are meant to help your neck remain flexible. Do not do any exercises that make your neck pain worse.

• Active neck rotation: Sit in a chair, keeping your neck, shoulders, and trunk straight. First, turn your head slowly to the right. Move it gently to the point of pain. Move it back to the forward position. Relax. Then move it to the left. Repeat 10 times.
• Active neck side bend: Sit in a chair, keeping your neck, shoulders, and trunk straight. Tilt your head so that your right ear moves toward your right shoulder. Move it to the point of pain. Then tilt your head so your left ear moves toward your left shoulder. Make sure you do not rotate your head while tilting or raise your shoulder toward your head. Repeat this exercise 10 times in each direction.
• Neck flexion: Sit in a chair, keeping your neck, shoulders, and trunk straight. Bend your head forward, reaching your chin toward your chest. Hold for 5 seconds. Repeat 10 times.
• Neck extension: Sit in a chair, keeping your neck, shoulders, and trunk straight. Bring your head back so that your chin is pointing toward the ceiling. Repeat 10 times.
• Chin tuck: Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.
• Scalene stretch: This stretches the neck muscles that attach to your ribs. Sitting in an upright position, clasp both hands behind your back, lower your left shoulder, and tilt your head toward the right. Hold this position for 15 to 30 seconds and then come back to the starting position. Lower your right shoulder and tilt your head toward the left until you feel a stretch. Hold for 15 to 30 seconds. Repeat 3 times on each side.
• Isometric neck flexion: Sit tall, eyes straight ahead, and chin level. Place your palm against your forehead and gently push your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.
• Isometric neck extension: Sit tall, eyes straight ahead, and chin level. Clasp your hands together and place them behind your head. Press the back of your head into your palms. Hold 5 seconds and release. Do 3 sets of 5.
• Isometric neck side bend: Sit tall, eyes straight ahead, and chin level. Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Hold 5 seconds and release. Do 3 sets of 5 on each side.
• Head lift: Neck curl: Lie on your back with your knees bent and your feet flat on the floor. Tuck your chin and lift your head toward your chest, keeping your shoulders on the floor. Hold for 5 seconds. Repeat 10 times.
• Head lift: Neck side bend: Lie on your right side with your right arm lying straight out. Rest your head on your arm, then lift your head slowly toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Switch to your left side and repeat the exercise, lifting your head toward your right shoulder.
• Neck extension on hands and knees: Get on your hands and knees and look down at the floor. Keep your back straight and let your head slowly drop toward your chest. Then tuck your chin slightly and lift your head up until your neck is level with your back. Hold this position for 5 seconds. Repeat 10 times.
• Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.

Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth.

What is a reflexology?
by Dr Apoorva Shah

Reflexology is a science that deals with the principle that there are reflex areas in the feet and hands, which correspond to all of the glands, organs and parts of the body. One theory, with acceptance in the Reflexology universe, refers that Reflexology was born in China about 5.000 years ago, although evidences are uncertain. However, Egyptian and Babylonian cultures were around before the Chinese; and Egypt as contributed (with a historical evidence, found in diggings) a document (pictogram) dated of 2,500 - 2,350 BC that describes the practice of Reflexology.
It seems that there isn't doubts about the existence of a strong relation between Reflexology and Acupuncture, both based in similar ideas, that means in energetic and meridian therapies, in the way that propose the idea of energy lines linking the hands and feet to several parts of the body. This means that working on the reflex zones can heal the whole body. Reflexology is a unique method of using the thumb and fingers on these reflex areas.

What is a reflexology chart?

In a reflexology chart, the body is reflected on the feet or hands. It serves as a map for a practitioner to target health goals.

• Left foot or hand reflects the left side of the body and the right foot or hand the right side.
• The spine reflex area runs down the insides of the feet and hands.
• The reflex areas for the arm and shoulder are reflected toward the outside of the foot or hand.
• The toes and fingers mirror the head and neck as well as the parts of the body they encase.
• The ball of the foot mirrors the chest and upper back in addition the heart and lungs.
• Halfway down the foot at the base of the long bones of the foot is represented the waistline of the body. the parts of the body above the waistline are mirrored above this line and those below are represented below it.
• Internal organs lying above the body's waistline are reflected by reflex areas above this line while those below the waistline are mirrored below this line.

What are the benefits of reflexology?

In general terms the benefits of reflexology have to do with the reduction of stress. Because the feet and hands help set the tension level for the rest of the body they are an easy way to interrupt the stress signal and reset homeostasis, the body's equilibrium.

The benefits of reflexology include:

• Relaxation
• Pain reduction
• Rejuvenation of tired feet
• Improvement in blood flow
• To relieve stress and tension
• To improve blood supply and promote the unblocking of nerve impulses
• To help nature achieve homeostasis

Contra indication for reflexology

It is not advisable to have reflexology if you have:

• A contagious or acute infectious disease e.g. dermatitis / eczema / psoriasis
• High fever
• Had recent surgery of malignant tumour
• Foot wounds, burns or infection
• Deep vein thrombosis / phlebitis
• Pregnancy (treatment should be done with caution to certain reflexes and caution should be taken particularly in the early stages of pregnancy)