Many know the cracking in the neck. It’s often harmless, but not always. Targeted stretching exercises can help to make it better.
A turning movement of the head to the right or left – and suddenly you hear a cracking sound in the neck. A cause for concern? «As a rule, that’s not a bad thing at all,» says Ramin Nazemi, a specialist in orthopedics in Essen.
The cracking is often an indication of tension. However, as soon as pain, numbness or tingling occurs after or with the cracking noise – for example in the arms – it is advisable to consult a doctor. This could indicate a herniated disc, for example.
Important: incorporate movement into everyday life
If you have a cracking neck without additional symptoms, you should ensure more exercise in everyday life – especially in the shoulder and neck area. «It’s important to also do them while you’re working,» says orthopaedist Nazemi.
For example, if you sit in front of the screen eight hours a day at work, you should do exercises to relax the shoulder and neck area from time to time. For example, stand up straight from time to time, place your left hand over your head on the right side of your head, turn your head slightly to the left and pull your right arm down. Hold this position briefly, then switch sides. Repeat the process three times.
Change sitting position in front of the PC frequently
«Active sitting» is important, says Carl Christopher Büttner from the German Association for Physiotherapy based in Cologne. You shouldn’t remain in a certain posture for hours, for example with your neck pushed out and your back arched at the computer. Instead, it’s better to switch positions several times in an hour.
It is also recommended that you do a good stretch at least once an hour. If you have a height-adjustable desk, you should work alternately standing and sitting.
Also interesting: The reason for cracking joints
Stretching exercises for the neck
To strengthen the neck muscles, you can hold your upper arms vertically next to your ears. Now grab your elbows with your hands and form a frame around your head with your arms.
The “swan neck” exercise is a great way to relax your neck muscles. To do this, sit on the front part of the chair, straighten your upper body and grasp the seat with your hands. Feet are shoulder-width apart on the floor. Now slowly lower your shoulders and slowly stretch your head and neck up toward the ceiling. Büttner advises repeating the exercise a few times.
Rotating your shoulders can also prevent tension, explains orthopaedist Nazemi. To do this, stand up straight, let your arms hang loosely and roll your shoulders forward. Repeat this exercise 20 times. Then roll your shoulders back just as often.
In the next step, raise your shoulders towards your ears. Hold this position for about five seconds and then lower it back down. Repeat this exercise five times.
Physiotherapist Büttner emphasizes: “There are many exercises for in between to relax the shoulder and neck area. However, they are not a substitute for regular physical activity.”