How to prevent neck pain

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=TbI6kLiBwmo

Check out my full video to learn: • 💪 What are muscle knots? • Muscle knots (trigger points) explained: contracted muscle fibers that fail to release • Creates tight, sensitive areas causing discomfort and pain • Often feel like hard lumps that restrict movement and cause tension • 🔍 Causes of Neck Knots: • Result from muscle weakness, overuse, poor posture, inactivity • Long hours hunched over, lack of physical activity, or intense training without proper recovery • Stress and tension on neck muscles lead to tightening and knot formation • 🏋️ Exercise Program: • Deep Tissue Massage: • Lacrosse ball massage: 1-2 minutes, 2 reps • Use a wall and place a lacrosse ball between your neck/upper back, gently roll the ball around the knot applying pressure • Thera cane massage: 1-2 minutes, 2 reps • Use a Thera Cane to apply pressure directly to the muscle knot, target traps and upper back • Stretching: • Upper Trap Stretch: 30-60 seconds, 3 reps • Sit straight, gently tilt head to one side, use hand for light pressure to improve the stretch • Levator Scapulae Stretch: 30-60 seconds, 3 reps • Sit upright, turn head at a 45-degree angle as if looking towards armpit, use hand to pull head into the stretch • Strengthening: • Isometric neck exercise: 10 reps, 2 sets • Sit straight, place palm on forehead, gently push against it with head, repeat for sides and back of head • Shoulder Blade Squeezes: 10 reps, 2 sets • Sit straight, arms at 90-degree angle, rotate outwardly against a resistance band while squeezing shoulder blades together • 🛠️ Neck Knot Recovery: • Improve posture: mix up positions often to avoid staying in one pose for too long • Consistent stretching and strengthening exercises: 3-5 times a week • Use heat pads on neck and shoulders for therapeutic effects • 🕒 Results: • Initial relief can be felt instantly after exercises or within a few days as tension is addressed • Full recovery usually takes a few weeks • 🎯 Conclusion: • Neck pain and muscle knots are frustrating but can be fixed and prevented with the right approach • Keep it simple, avoid movements or positions that worsen the pain, and stay consistent to achieve results! • Stay active mindful! 🏆 • #NeckPain #MuscleKnots #Exercise #injuryprevention #recovery #fitness #TriggerPoints #NeckExercises #PainRelief #Stretching #Strengthening #Massage #DeepTissueMassage #Health #Wellness #Posture #fitnesstips #FSRehab

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