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November 27, 2019
Are you someone who sits at a desk for long periods of time? If you do, then you may be unknowingly prone to certain neck postures, such as hunched shoulders and chin poked out. Sitting in this position for prolonged periods of time can result in increased pressure at the base of your neck; ultimately causing a headache.
Ensuring your desk space is set up for optimal posture can also help to alleviate cervicogenic headaches;
• Adjust your monitor height; eye level should be within the top third of the screen.
• Relax your shoulders and have your forearms parallel to the floor.
• Your chair should have a backrest and arm rests.
• Keep your thighs parallel to the floor and knees slightly below hips: adjust chair height accordingly and sometimes a foot rest can help too.
• Finally, take regular breaks! Taking regular breaks helps to rest your eyes, change posture through movement and consequently improving blood flow to your body.
An example of some exercises you may be given if you are struggling with headaches/neck pain may be some neck isometrics. These involve a contraction of the muscles, without them moving.
1). Using your hands as a block to provide resistance, gradually push your head into your hand in a forward, backward and left to right direction as seen in the diagrams. This should not be painful, so adjust your pressure accordingly.
2). Hold this position for 5 seconds to begin with and slowly over time build this up. Repeat
If you are suffering with any of the above or have any questions at all, get in touch with us at The Treatment Room, we offer free 10-minute consultations where you can speak to a qualified professional before booking an appointment. A combination of manual therapy and the above exercises can help to alleviate as well as prevent tension and recurrent headaches. At the Treatment Room, your Therapist will assess your neck for weakness, stiffness and other imbalances and determine the most optimal treatment for you! Call us now on 01483 682136 to book or visit the Treatment Room page for more information on our services.
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