So here is the most common causes of upper neck issues and a little bit about how to get some relief.

以下是上頸部問題最常見的原因，以及一些緩解方法。

The main motion of the upper neck is rotation.

上頸部的主要運動是旋轉。

The top vertebra actually pivots on the second vertebra.

頂部椎骨實際上是以第二椎骨為樞軸的。

But if we maintain that rotation for too long, the joints can get stuck and the muscles can seize up.

但是，如果我們保持這種旋轉的時間過長，關節就會卡住，肌肉就會僵硬。造成這種姿勢的常見動作有：看電視，或將電腦屏幕放在一側而不是正前方，在火車、汽車或商務會議上長時間與身邊的人交談。

Common actions that create that position are watching TV, or a computer screen that's placed to one side instead of straight in front of you,

and talking to someone beside you on the train car bus or in a business meeting for a prolonged period of time.

But the most common cause of maintained rotation are actually some common sleeping positions.

不過，導致保持旋轉的最常見原因其實是一些常見的睡姿。

So when sleeping face up, avoid turning your head to one side, try to keep in a neutral position instead.

是以，面朝上睡覺時，要避免將頭轉向一側，儘量保持中立姿勢，不要趴著睡，因為這樣會迫使頸部轉動，從而影響呼吸；側臥也可以，但如果向前翻滾就不行了，因為這樣會造成與面朝下睡覺相同的姿勢，膝蓋上部的彎曲程度遠遠大於下部，會促使我們向前翻滾。

And don't lie on your stomach as this forces the neck into rotation so that you can breathe.

Lying on your side is fine, but not if you roll forward as this creates the same position as sleeping face down.

Bending the top knee much more than the bottom one encourages us to roll forward, so instead bend your knees, equally.

Putting a pillow between your legs can help keep the knees even, or hugging a pillow can help keep you from rolling forward too.

是以，在雙腿之間放一個枕頭可以幫助保持膝蓋的平直，而不是彎曲膝蓋。或者抱著一個枕頭也能防止你向前滾動。

Now, I know what you're thinking, "But what about when I'm asleep? How can I control it then?"

我知道你們在想什麼。但我睡著的時候呢？ 那我怎樣才能控制它呢？

Well, sleeping habits are just that they're a sleeping habit and habits can be changed.

睡眠習慣就是睡眠習慣，習慣是可以改變的。

So just keep correcting your position and eventually your sleeping position will change too.

是以，只要不斷糾正你的姿勢，最終你的睡姿也會改變。

Just stick with it.

堅持下去

It might take you a few months, but then you'll sleep the rest of your life in a position that's good for your neck.

這可能需要幾個月的時間，但之後你就可以用對頸部有益的姿勢睡一輩子了。

Strangely enough, despite being a rotation area, neck rotation exercises are not very helpful to relieve upper neck pain.

奇怪的是，儘管頸部是一個旋轉區域，但頸部旋轉運動對緩解上頸部疼痛並沒有太大幫助，而且用頸部轉圈會產生一種耦合運動，可能會加重問題。

And doing circles with your neck creates a coupling motion that can aggravate the problem.

Simple side bending, just moving your head on your neck can be helpful because it opens up the neck joints and stretches the important suboccipital muscles.

簡單的側彎，只是在頸部移動頭部也有幫助，因為這樣可以打開頸部關節，拉伸重要的枕下肌。

P and F exercises can sometimes help too.

P和F練習有時也有幫助，將頭抵在手上五秒鐘，同時嘗試向一側彎曲，並嘗試轉動頭部，每側都這樣做。

Pushing your head against your hand for five seconds while trying to bend to the side, and trying to rotate your head and doing that on each side.

I've already done a video on that so rather than rehash it, I'll leave a link to that video in the description box below.

我已經錄製了一段視頻。是以，我在下面的描述框中留下了該視頻的鏈接，不再贅述。

Now in some people, upper neck pain can originate from tight shoulder muscles that attach to the upper neck, especially the levator scapular muscle.

現在，有些人的上頸部疼痛可能源於與上頸部相連的肩部肌肉緊張，尤其是肩胛提肌。

The most common cause of tightness in these muscles is forward head posture.

造成這些肌肉緊張的最常見原因是頭部前傾的姿勢。

So if your posture is pretty poor and you can feel tightness extending up from the shoulder, you can check out my fixing forward head posture video.

是以，如果你的姿勢很糟糕，而且你能感覺到從肩部向上延伸的緊繃感，你可以看看我的修復前頭姿勢視頻，但今天就到此為止。

But that's it for today. Thanks very much for watching.

感謝您的收看。

A big thanks to everyone who's been liking, commenting and subscribing.

非常感謝大家的喜歡、評論和訂閱。

I really appreciate it, so cheers.

我真的很感激。所以，乾杯吧，最終你的睡姿會慢慢改變。