If you want your shoulders to stop aching in the evening, you don’t have to make an appointment with an osteopath or buy expensive massage devices. It's enough to change a couple of daily little things. With regularity, after ten to fourteen days you will notice that your back has become straighter, and the usual heaviness in the back of your head has disappeared.
First, keep your gadgets at eye level.
Instead of tilting your head low when reading messages, raise your phone or tablet to face level. This removes colossal static load from the cervical vertebrae, prevents the formation of “withers” and preserves the natural curve of the spine, especially if you communicate a lot via instant messengers.
Second, perform gentle trapezius stretches every two hours of sedentary work.
Sit upright, lower your right shoulder as far down as possible. Slowly tilt your head toward your left shoulder, helping with your left hand to create a subtle, gentle tension. Hold this position for five seconds, then slowly return to the center. Repeat the cycle three times on each side.
Third, avoid high and soft pillows when sleeping.
Excessive raising of the head at night disrupts the natural position of the spine, compresses blood vessels and provokes morning headaches. Use an orthopedic bolster or flat pillow that fills only the space between your neck and the mattress, allowing your muscles to fully relax overnight.
These habits do not require time or special equipment. But if you stick to them every day, your neck will become not just relaxed, but truly free and mobile.
