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Use good posture with proper chair support.
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| • |
Avoid “forward head” posture while working at
the computer or driving.
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| • |
Alleviate or minimize eye strain. (If you’re needing
to focus a lot, take mini eye-breaks by gazing into the
distance to relax your eyes.
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| • |
Drink lots of water to maintain good hydration.
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| • |
Avoid or minimize alcohol and caffeine intake.
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| • |
Let your jaw be “slack.” (avoid clenching teeth)
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| • |
Stop banging your head against the wall.
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| • |
Avoid “trigger” foods - you probably know what
they are – except chocolate. (just kidding!)
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| • |
Get enough sleep, rest when you need.
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| • |
Practice deep breathing.
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| • |
Avoid slumped posture position-especially during activity
using hands or arms
|
| • |
Strengthen your upper back and posture muscles by gently
pulling your shoulder blades down and together
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| • |
Gently stretch your shoulders with overhead reaches
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| • |
Maintain arm and shoulder strength with a gentle resistive
exercise program
|
| • |
Avoid activity and positions that cause shoulder pain:
seek advice for movement and exercise if pain is present
|
| • |
Use cold packs for 10 minutes or heat pack for 20 minutes
if pain is present (try ice first if you can tolerate it)
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| • |
Avoid cheering and waving your arms wildly at sports or
spectator events
|
| • |
Avoid participating in carnival prize winning throwing
games or dunk tanks
|
| • |
Sleep with a pillow to rest your arm on when in side-lying
position
|
| • |
If it hurts don’t do it—seriously!
|
| • |
Find neutral posture position, take deep slow breaths
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| • |
Allow your shoulders to drop gently down-away from
your ears
|
| • |
Try gentle chin tucks to stretch the back of your neck
|
| • |
In good posture, gently turn head side to side for
gentle stretch
|
| • |
Avoid sudden or fast head movement - move gently
|
| • |
Do not sleep with more then one pillow
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| • |
Try a cervical roll or pillow at night for added neck support
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| • |
Avoid prolonged baths, reading in bed or other activities
that puts your neck in the “forward head” position
|
| • |
Avoid sitting in the middle seats for ping pong or tennis
matches (that’s a joke!)
|
| • |
Use heat for 20 minutes or cold packs for 10 minutes to
decrease discomfort and muscle tightness.
|
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