Dengan Nama Allah,yang tidak memberikan mudarat sesuatu di bumi dan juga di langit dan dia maha mendengar lagi maha mengetahui..

Tuesday, May 23, 2017

Physiotherapy and Tips to Overcome Rigid Neck When Waking up Sleep

How to Overcome Rigid Neck When Waking Sleep


Bismillahirahmanirahim , as i mention in my last post before regarding rigid neck , here i want to share the Tips to deal with this problem.

1.Rest your Neck

 Left your neck, especially when you work too long or exercise. Lay your neck and body in a comfortable position, and make sure you use a good pillow that can keep the head and neck in order to stay in the right position.

2.Stretch Your Neck Muscles
 You can stretch your neck muscles using a hot towel or bath and soak in warm water.

  • Simple stretching steps in the following way: Turn your head slowly to the right, then use your right hand to put a little pressure on your chin, do it gently and gradually. Hold for 15-20 seconds then gently move your head back to the starting point. 
  • Repeat, this time to to the left side. Tilt or swing your head until your chin touches your chest, if not, simply push it as close as you can. 
  • Make sure your shoulders relax when doing so. Hold for 15-20 seconds, then repeat again. 
  • Tilt your head to the right while trying to put the right ear to your right shoulder. Do not let your shoulders lift, do for 20 seconds, then repeat again on the other side.
  • you can read more in this info :Possible Causes Of Neck Pain and Headaches
  • Neck exercise to relief pain
3. Massage Your Neck 
If you wake up with a stiff neck, massaging yourself the sore area can be a solution. However, do it gently and stop if it adds pain.

4. Choose a Good Pillow 
Use a pillow that is not too thick and not too thin that can adjust your sleeping position. If you sleep on your side, the pillow will keep your head in a horizontal position. If you sleep on your back, the pillow will not make your head too high or too low.

5. Make Sure You Are Using a Mattress 
That's too old or old usually does not provide support for your neck and spine. This becomes one of the causes of stiff neck when waking up. Therefore, make sure you use a good mattress or bedding that can help your neck and spine to be in an ideal position.

6. Avoid Sleeping Prone


 Sleep face down has a major influence on the health of the neck and spine. Therefore, try to sleep sideways or on your back (recommended sideways to the right). In modern medical science shows a lot of evidence of the dangers of sleeping face down or stomach. Especially if in this position you sleep soundly and long. Because it can cause the flow of oxygen to be less and result in shortness of breath due to the chest muscle or breathing does not work with the maximum. Apply a healthy lifestyle, and keep good sleep patterns. Not recommended to sleep too late, it is advisable to meet the needs of sleep at least 6-8 hours a day. Note also the pillow and mattress shape that you use to sustain comfort during sleep. 

For Muslims, praying and performing ablution before bed can be a good and healthy habit. By applying a healthy lifestyle and a good sleep pattern, you will avoid a stiff neck after waking up and risk of other illnesses wallahuaklam..




Google is here to search for you

Best To reads

Physiotherapy dan Bioflavonoid

Bioflavonoid vs Radang (Inflamasi) Bioflavonoid boleh dijumpai di dalam Black Ginger Bismillahirahmanirahim , agak lama juga saya t...