3 basic exercises to relieve discomfort and what to do if you suffer from torticollis

It is one of the most common pains. An area of ​​the body where tension, cramps, and discomfort are usually concentrated. The area affected Bad attitude That continues on a daily basis, such as working on the computer, studying, or even sleeping. It is also responsible for supporting the head, which makes many movements every day.

This is how it is understood and explained by kinesiologist and physiotherapist Javier Forman, who registered a Special video for ClarinIn which he explains how to relieve tensions affecting the cervical spine.

“It has a lot of leverage, because it’s not supported: it’s a file Describe the paragraphs. So, any impact, any blow, any bad movement or effort, punch, steal, fall or collision; “They will generate the concussion effect of the crane, which is why people tend to get hurt,” he explains.

He adds: “On the other hand, the cervical spine contains within it the wider and thicker part of the spine. Spinal CordIt is nothing more and nothing less than an extension of the brain. After that, it will be very sensitive, and from there all the nerve roots that go to the arms, to the head, to the trunk come out. He confirms: “We are talking about a very important nervous season.”

Typically, neck pain occurs as a result of a combination of: Joint wear The wear of the discs indicates professionalism.

“Generally there are problems with disks, that is Contradictions: Disc herniation, disc protrusion, bulge, impingement. It may also be related to degenerative processes, such as osteoporosis, calcifications, misalignment of the vertebrae called vertebrae, and a large number of other diseases.

Meanwhile, poor posture, especially accidents such as car accidents, can worsen the condition. “It’s very common that when we’re in the car waiting for the traffic light to change and we get hit from behind, it’s called infection“, he explains.

“When this is created shockInjury or fracture of part of the bony structures of the vertebrae of the cervical spine. This over time, even after 10 or 15 years, causes biomechanical failure and wear and tear of all the internal structures of the spine begins to occur.

Overloads, nerves, stress and some impact sports such as rugby, for example, can also affect Negatively.

Foreman emphasizes that the cervical spine should not be strengthened, although we can work on its flexibility and elongation, with the goal Relieve pressure on nerves And don’t experience a lot of pain.

“We have to do exercises, but the most important thing is that Never cause us more pain From what we already have.

“The goal of these exercises is to give Movement, flexibility and flexibility “Obviously, extreme caution should always be taken in the area, because if there has been previous abrasion, any sudden, demanding or strange movement can increase pressure on the nerves,” he says.

For this reason, he suggests doing it slowly, gradually and consciously, “trying to figure out whether the thing we feel is pain, or not, and stop; “Pain is the limit.”

• Generate a Morsi With one hand.

• With the other, gently pull from the head to one side.

• Then gradually and with gentle movements, Change sidesand pull to the other side, always maintaining the opposite extension, that is, of the other hand.

• Finally we will put Hands clasped Behind the neck and we will pull forward gently, only with the weight of the hands, to lengthen the posterior chain of the neck and make it more flexible.

“Depending on whether it is a degenerative problem, we can use Ozone therapyIt is an injection of ozone gas, which stimulates and accelerates the process of tissue regeneration.

Orthopedic therapy and global postural rehabilitation (RPG) are usually used. “In some cases, chiropractic, myofascial, and craniosacral therapy may be used,” he adds.

Foreman points out that we must distinguish between… Stiffness pain. “If there is stiffness, it may be related to a degenerative problem, i.e. joint wear and tear; If there is pain, there is usually something wrong with the nerves, either because they are compressed by calcifications or because they are compressed by discs that have come out of their origin.

This happens to many people: they wake up in the morning “with Solid neck“, that is, without the ability to move the head. In these cases, torticollis may be suspected.

“We talk about torticollis when there is a muscle spasm, a Violent and independent contraction One of the muscles called the sternocleidomastoid, which is a muscle that attaches to the sternum, the clavicle, and the back of the occipital bone.

The specialist explains that although this may be due to some degenerative problems, “there may also be some digestive problems, because let’s not forget that Liver “It’s directly connected to the cervical spine, for example, so any overload or liver disorder can also trigger torticollis, especially on the right side.”

“It’s stiffness, and it’s a very significant pain that usually lasts,” he adds Between 4 and 7 days. It must be worked on very gradually, using manual techniques and osteopathy. In addition, sudden movements should be avoided.

It is very common for many people to apply ice or heat to the area. Foreman Not recommended Do the latter: “Muscle contraction is a natural protective effect of the body trying to stabilize the cervical spine. If we put heat on it, we’re going to relax all of that and destabilize the spine even more.

The cold case is different. According to him, it has no significant benefits, although there are no significant contraindications either. “If I had to choose between hot and cold, I would prefer cold, however Ideally, nothing. The best thing is to put yourself in the hands of a professional.”

What specialties help prevent pain? Are there exercises that tighten the area more, such as strength exercises?

Foreman explains that the muscles that make up the cervical spine are many, but they should not be “strengthened.” “It is a large muscle group and it has no less duty than keeping the head stable and protecting the spinal cord inside it, and that is why muscle strengthening exercises.” It is not implemented In the cervical region.

“If we do exercises to strengthen the muscles of the cervical spine, as I have seen many rugby players do, the only thing we will do is Nerve compressionIt warns of damaging the intervertebral discs and generating early osteoporosis.

On the other hand, the recommended exercises are those that strengthen Mobility and flexibility and flexibility, such as that practiced when swimming, Pilates, Stretching Or yoga, it is always done individually, supervised by a teacher who corrects and advises, and monitors not to exceed the common ranges of each person.

➪ Do you have any questions about health and wellbeing that you would like us to address in the Feedback section? Access the Clarín Help Center by clicking here, enter Letter to the editor And then to Questions for Buena Vida. Write us your inquiry and send it. ready!