Driving – Relaxed On The Road
An hour a day. That’s how much an average commuter drives, according to research. That’s 15 days a year! Suppose you drive a car for about 40 years, that means you spend about one and a half year of your life driving. When you have a wrong or tense posture while driving, you can build up some tension in all this time. Relaxation is the keyword yet again! It is of great importance that you set your chair in the right height, so you can sit as relaxed as possible, and so you can see the neighbourhood well.
1)Sit down in your car and set, if possible, the right position for the chair. Keep an eye on the amount of road and neighbourhood you’ll see (also traffic lights above the road). Most of the time, a higher position is found nicest. This makes stepping into the car easier, and gives more survey on the road etc.Kick down the clutch totally and push your chair so much forward or backward that the front of the seat touches the upper leg.
2)Kick down the clutch totally and push your chair so much forward or backward that the front of the seat touches the upper leg.
3)Grab the top of the steering wheel with slightly bend arms and adjust the back so that the lower back is supported. Afterwards you can adjust the lumbar support if present, adjust it to the hollow part of your back.
4)You may want to adjust this with axial and radial adjustments of the steering wheel (make sure you don’t lose sight on your dashboard when doing a radial adjustments). The steering wheelpedal range is usually small in a car, so if you have “long” legs you have the steering wheel all out. And put it as low as possible so that you can get out of the car without touching the wheel. A low steering wheel position is less burdening for the shoulders.
5)Put the head support on the right height (rounding of the head support on height of the rounding of your head)
Neck Position
A very effective exercise to improve your posture is the next:
During the moments you’re standing, sitting or walking, you can visualize there’s a sharp nail in your chest. This sharp nail points with the sharp point up and pricks in your chin. This nail is the red arrow in the illustration below. Every time you bend your head forwards, the nail will prick your chin. To prevent this, you have to keep your head straight up.
This exercise can be made more easy by, instead of visualizing, using your finger.You hold your hand against your chest and point up with your index finger (your finger is the nail, the red arrow in the illustration). Doing this, you are stimulated to take a good position every time your finger (the nail) pricks your chin.
On the same moment you visualize there’s another nail, pricking your upper back.Every time you take a bad position (round back) you visualize that the sharp point of the nail(the red line in the illustration below) is pricking your upper back. Practice these simple exercises at the same time and make it one exercise. If you repeat this exercise again and again, you’ll be automatically stimulated to stand , sit up and walk straighter.
Relaxation Through Appreciation
To get a relaxed neck, you can do this exercise to get positive feelings, so get a relaxed feeling. We already found out that negative feelings about something can cause extra muscle tension. Think about neck complaints that develop, because you are having a long lasting conflict with your chef. This exercise can be done everywhere, because it is nothing more than thinking of nice thoughts. The process will be stronger when you write down your feelings, but it’s not necessary.
Look around you and search something nice. Now focus on this and think about how nice it feels. The longer you focus on this, the stronger the positive feelings become.Now experience the positive feelings and praise yourself that you may experience this.At first, always take easy subjects, which are easy to appreciate (for example a good meal, or a kiss of your beloved).
The more you practice appreciation, the less resistance and muscle tension you’ll feel. When you start, it would be a good idea to make 10 to 15 minutes free a day to do this exercise. After enjoying these positive feelings for a few days, you’ll notice that you’ll do it more and more in one day. Just because it feels so good. It’s possible that the neck pain disappears and never comes back. Neck pain and negative feelings strengthen each other. Same goes for a relaxed neck and positive feelings. Above all remember the benefits you will feel when you’ve mastered the steps to stress less and smile more!
Physical Exercise For Neck
Physical exercise is important to stay healthy. Blood circulation is stimulated, waste products are transported well, muscle tension is lessened, muscles get stronger,respiration is improved etcetera, etcetera. There are all kinds of sports to think of.
The benefits of Nordic Walking are:
1. Stamina, power, condition and coordination are trained.
2. You use about 600 muscles. That’s 90% of your whole body, so a lot more than you use with mst other activities and sports.
3. The sticks provide good support and stability, which creates up to 30% less load on muscles and joints in your ankles, knees, hip and back than when you jog or run.
4. The body uses up to 46% more energy than when you jog or walk actively.
5. It’s the ideal exercise to lose weight and gain condition.
6. On a low effort, Nordic Walking provides big physical effects.
7. Nordic Walking stimulates and mobilizes by using the diagonal technique, the shoulder, neck, back and belly muscles. This will give you a blessed feeling in your neck, shoulder, upper and lower back.
8. It gives more stability in the spinal column; therefore it’s also suitable for people with back complaints.
9. The immune system is strengthened.
10. The demolition of stress hormones is stimulated.
11. It’s safe, fun and relaxing. Nordic Walking is an exerting relaxation.
12. During Nordic Walking you still have time and breath left for a nice talk with your fellow walkers.
Stretch Exercise For The Neck Muscles
By stretching your muscles a number of times in an amount of time, the circulation in these muscles (and tendons) will be improved, so that waste products are transported well.Neck pain will hereby be prevented or cured and the muscles will be brought in a flexible and relaxed condition. The stretching of a muscle takes about 8 seconds and the stretching will be gradually stronger.
For every exercise counts: The stretching may not hurt under any circumstance, if this should happen, stop doing the exercise!You can do stretching exercises everywhere. They are pretty easy to do, but can lead to astonishing results. I’ll give some practical stretching exercises. Do them at least twice a day.
Exercise :
Try carefully moving your left ear to your left shoulder, make sure your shoulder doesn’t come up. Feel the stretch in your neck and keep it there for about 8 seconds,then release. Do this exercise 3 times.
This exercise shouldn’t cause any pain and you may not have any dizziness. If this should occur, stop the exercise immediately.
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