Sitting before the computer, or driving long distances, or even sleeping in absurd postures can put your neck in a bit of a strain. Neck injuries – particularly cervical strains – are common occurrences. It is exceptionally important to ensure that it is in order and in good shape. Here are a couple of things to keep in mind when you have a neck sprain.
– When you have a neck sprain, try lying without a pillow. If you can keep your head flat on the bed at the same level as the rest of your body, it helps alleviate the sprain considerably.
– Try to help alleviate the tension in the muscle in the neck, improve the range of motion and encourage blood circulation in the affected area. When there is more blood circulation and the muscle tension is eased out, the pain begins to reduce.
– One method you can use is traction, whereby, by applying gentle traction on the neck, you can ease and elongate the muscles that have been tightened up, or the pinched nerves and compressed blood vessels to be released. The tighter muscles around tend to constrict and compress everything around them, so that helps create traction and space, to alleviate pressure in the region.
– To ease the sprain, lie on your back and place a folded hand towel under the occipital bone in your head, and then ask someone to gently pull the towel straight towards them. Hold that in place for about 3 minutes to feel some relief. Repeat the exercise about 2-3 times a day or until you feel some relief.
– If you have Epsom salt with you, use a bit of the salt in your bathwater and soak your neck in it, for about 15 to 20 minutes until it is absorbed. This helps alleviate the pain in your neck and releases the strain.
– If you are into acupressure, try the Luo Zhen method, where you have to massage the point on the opposite side of the body from the neck pain, by pressing into the point with the tip of your finger. Make sure that you use enough pressure to feel the sensation of slight tenderness at the point. Maintain the pressure while making small circles with your finger. When you start this, slowly start rotating your head from side to side, and see the mild increase in your range of motion as the pain decreases.

References:
http://breakingmuscle.com/mobility-recovery/3-simple-ways-to-heal-a-stiff-sore-or-injured-neck
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=745
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Exercises-to-handle-neck-strain/articleshow/8177187.cms

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Working out in a gym involves much more than just running along on a treadmill or trudging on a cycle or elliptical. There are many points to keep in mind when it comes to joining up in a gym: right from the quality of the gym to your fitness levels, and the extent of attention you will have from your trainers. Here are a couple of pointers to keep in mind:
– Understand how the gym works. What are their timings? What facilities do they offer? What are their packages on offer and how do they operate? What is their policy on injuries and assistance in case one has health issues to sort out?
– Always make sure to tell the trainers at the gym your fitness experience and background, share about what you can and cannot do, and your fitness history. While you are at it, ask all your questions on the training regimen, the qualifications of the trainers and your needs.
– Weight loss is not the only goal when you walk into the gym. You should also have facilities and means to strengthen your body, and to ensure that you build the right kind of muscle tone and condition your body on the endurance front. It is important to understand if these facilities are offered.
– Know your trainer well and understand what his qualifications are. It is not unreasonable to expect a qualified and well experienced trainer to train you. You not only need the right guidance on the gym floor, but also a way to ensure that you are on the right track to attain your fitness goals, and have the right help on hand if you are injured.
– While on the topic of injuries, study the track record of the gym so far as results and injuries are concerned. Check to see if they are stocked with the requisite resources, a doctor or a therapist on call and medication available for those who injure themselves.
– Hygiene is an absolute must in a gym. Given that you sweat into a space and share that space with others in the gym, it is imperative that your space be comfortable and clean, and that all the equipment you use is cleaned after the previous person uses it. Sweat is an easy route to transmit infection and germs.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Things-to-keep-in-mind-before-enrolling-in-gym/articleshow/47781845.cms

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When you work long hours, it can be exceptionally difficult to catch a couple of minutes every day to work out. And yet, physical activity and exercise cannot be dispensed with. It is exceptionally vital to ensure that one’s health remains in a comfortable balance, and that work does not take precedence to the point that one loses sight of their health. Working out while you are at work might seem a little amusing at first, but stick with us. We have a couple of simple routines for you to follow while you are work, so that you remain as fit as fit can be!
– Pack a dose of cardio! While at the work place, it can be tough to get yourself a dose of high powered cardio. But hold your guns, for a solution is at bay. A simple effort of tapping your toes on the ground under your feet while you sit at your desk, or seated jogs can help keep the blood flowing in your legs. When you can help it, walk about at work, and climb up the stairs as opposed to using the lift or an escalator. If you can factor it in, get up every now and then, do a few jumping jacks or a few minutes’ worth of fast, on the spot jogging for a burst of cardio.
– Work your legs: While walking and cardio are definitely good for your heart health, it is equally important to exercise your legs. Standing with your back to the wall and sliding your back down until your thighs are parallel to the ground, or squatting while at your desk can help you strengthen your legs. Standing up every now and then, or even standing on one leg with a sense of balance works great. You can also squeeze your gluteus muscles while you sit, to help tone your bottom.
– Core credits: Sitting often causes one to gain a happy pot belly. Avoid the enormous Madhya Pradesh by resorting to a few simple cardio choices. Replace your chair or seat with a gym ball, which helps work your core without much effort on your part. Twist while you sit on your chair, by allowing your feet to hover over the floor, and use your core to power swivel and twist movements every now and then. It also helps if you sit where you are and squeeze and release your abdominal muscles. Hold it in for about 5 or 10 seconds and release, and repeat it as often as you can help.
– Upper body Wisdom: Work your biceps and triceps with one-litre filled water bottles as weight substitutes, and do a few reps of overhead extensions to ensure that your triceps are well worked out as well. Stretch your chest by holding your hands as though you were doing a handshake with yourself, and pull them in opposing directions. Stretch out your chest and arm muscles with it, and glow with the workout.
– Stretch, bend, reach! In your everyday office activity, always incorporate activities like stretching, bending and reaching, and make sure that your body is kept flexible and supple through the day.

References:
http://greatist.com/fitness/deskercise-33-ways-exercise-work
http://www.wikihow.com/Promote-Fitness-at-Work

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