Other than massage, cannot afford that. I get such bad muscle tension that it will wake me up at night and my chest will hurt. I do have a lot of stress but I need to find a way to make my shoulders relax, it is very painful sometimes.
2006-12-03 23:18:38 · 7 answers · asked by peach 4 in Health ➔ General Health Care ➔ Pain & Pain Management
This is called Progressive Relaxation Routine. Do it before u go to bed. It helps. I have been doing it for a month now.
1)Lie on ur back on the floor in a quiet place with the lights dimmed. U should be in ur pajamas when u start this. Let the feet relax and rotate outward. Arms should be beside you, palms turned upward.
2)Proceed slowly over ur body, tensing a muscle group, then relaxing it.
3)Face:squint ur eye, wrinkle ur nose, make a face, and then relax. Open mouth very wide, stick out ur tounge. Close mouth and clench ur teeth. Then relax.
4)Neck:touch ur chin to ur chest. Relax.
5)Head:Try to touch ur ears to the corresponding shoulder. Then relax.
6)Shoulders:Shrug shoulders to ur ears. Pull them down and press them hard against the floor one at a time. Relax
7)Try to squeeze ur shoulder blades together, relax. Press ur lower back area into the floor, relax.
I hope this helps. You may need to get a muscle relaxer from ur doctor to take b4 u go to bed. Good Luck and i hope u start feeling better soon.
2006-12-03 23:44:16 · answer #1 · answered by super_scherer_away 1 · 0⤊ 0⤋
try do some simple stretching exercises during your work or while you on break whenever you feel you have about 3 minutes to help prevent that muscle tension from building up by doing some basic stretching exercises and physical therapy.
1. rotate your head and neck in a counter clock wise circle going wider with each rotation.
2. switch directions and go clockwise doing the same thing making sure not to move your torsos.
3. looking forward rotate right arm making small tight circles and gradually increasing the diameter of the circles until you entire range of motion is entirely stretched like you were ding the breast stroke. Switch directions from clockwise to counter-clockwise.
4. Switch arms and repeat directs listed above with the other arm.
Following these short but simple stretching exercises every 3 hours will stop your neck and shoulders from cramping.. Be patient, in may take a few days to develop some endurance to the work day.
2006-12-04 00:01:02 · answer #2 · answered by yellowkayak 4 · 0⤊ 0⤋
Your neck muscle tension need some stretching exercise to loosen the tension. The most practical and effective exercise is to lye down on your back. Put both hands together behind your neck. Get someone to press your elbows to your chest. Do it three times at once. U will feel the temporary pain in your neck. However, it will disappear in a couple of minutes.
2006-12-04 02:30:31 · answer #3 · answered by atbt 4 · 0⤊ 0⤋
Hi there. Stretching the muscles will help keep them looser. It would also be a good idea to go and get yourself a good quality magnesium supplement. Magnesium, and calcium, is very important for your muscles. I am hugely magnesium deficient (due to very high stress levels and severe depression - they drain my body of this and many other nutrients), and quite often have to dose up big time with magnesium to stop myself from cramping.
My muscles have frozen up so badly at times I've ended up in hospital.
Magnesium always works for me.
Also, you're most likely very stressed (neck and shoulders is where you feel it most), so you should learn relaxation techniques. Very helpful when done properly.
Good luck :)
2006-12-04 00:08:42 · answer #4 · answered by Donna M 6 · 1⤊ 0⤋
I highly recommend yoga. Nothing too fancy, plain simple and mostly centered around breathing techniques. I used to suffer from a lot of stress and tension too, and I found that yoga really helped me to relax and realize how I was breathing and loosen up some. That combined with addressing your stressful issues shoudl hopefully bring you some relief
2006-12-03 23:27:42 · answer #5 · answered by Z 5 · 0⤊ 0⤋
u can do physical exercises - take heavy dumbells in your hands and shrug. also there is a drug which relaxes nuscles - in my country is called voltaren, but it's a prescriptional drug. also u migh massage your neck and shoulders yourself or ask your partner to do it (well, if u have any). it isn't a rock science - just massage it in direction from down up
2006-12-03 23:25:21 · answer #6 · answered by jacky 6 · 0⤊ 1⤋
rub it with rubbing alcohol with isoprophyl
2006-12-03 23:27:34 · answer #7 · answered by Jackie H. 2 · 0⤊ 0⤋