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A 5-Minute Workout That Can Make Your Neck Pain Go Away

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Sitting in front of your computer at work, watching TV at home, and using your phone on your commute are all actions that severely affect the health of your neck. In fact, about 45% of working people have suffered from a stiff neck at least once in their life. Luckily, there are some simple exercises you can do to help get rid of the pain quickly and without any additional treatment.

We at Bright Side want our readers to always stay healthy, so we’d like to share a workout plan with you that will help relieve the pain in your neck in just 5 minutes.

Step 1: Relax the muscles of your neck.

The initial position: Sit comfortably in a chair with your spine straight.

What to do:

  • Place both of your hands at the base of your skull.
  • Let your chin fall forward toward your chest.
  • Gently apply pressure on your head with your hands until you feel a stretch in the back of your neck.

Duration: 30 seconds

Step 2: Improve your shoulder mobility.

The initial position: Sit comfortably in a chair or on the floor with your spine straight.

What to do:

  • Bring your left arm to your left ear and bend it at the elbow with your palm facing your back.
  • Bend your right arm at the elbow so that the back of your hand is facing your back.
  • Keeping your back straight, expand your chest and clasp your hands together behind your back.
  • Make sure that you feel a stretch in your arms and chest.

Duration: 30 seconds on each side

Step 3: Increase blood flow to your neck.

The initial position: Stand on the floor with your spine straight, your arms at your sides, and your feet shoulder-width apart.

What to do:

  • Keeping your arms straight, gently pull your shoulders up to your ears and hold them there for a few seconds.
  • Lower your shoulders back and repeat the exercise.

Duration: 30 seconds

Step 4: Release your arm muscles.

The initial position: Stand straight with your left side facing the wall and your left foot in front of your right one.

What to do:

  • Turn your head back over your left shoulder.
  • Slowly raise your left arm over your shoulder, rotate your upper body, and put your palm on the wall behind you at your shoulder’s height.
  • Keeping your left arm straight, turn your head around and look in front of you.
  • Gently open your chest until you feel a stretch in the muscles of your left shoulder and chest.

Duration: 30 seconds on each side

Step 5: Work on your posture.

The initial position: Sit comfortably in a chair or on the floor with your back straight, your shoulders slightly back, and your head looking straight ahead.

What to do:

  • Take your 2 fingers from the arm of the same side that you’re experiencing the most pain and place them on your chin.
  • Keeping the fingers on your chin, pull it forward as far as you can and hold it there for a few seconds.
  • Gently pressing on your chin with your fingers, push it all the way back to make a double chin.
  • Hold the position for a couple of seconds, then repeat the exercise.

Duration: 30 seconds

Step 6: Get rid of muscle spasms.

The initial position: Sit in a comfortable pose with your spine straight.

What to do:

  • Raise your hands upward, bend your elbows, and place your palms together above your head.
  • Keeping your jawline parallel to the floor, rotate your head to the left side.
  • Hold for a few seconds, then slowly rotate your head to the right side.
  • Hold the position for a couple of seconds, then turn your head to the left again.

Duration: 30 seconds

Step 7: Strengthen your shoulders.

The initial position: Stand on the floor with your feet shoulder-width apart and your arms at your sides.

What to do:

  • Raise your hands above your head, straighten your elbows, and place your palms together.
  • Keeping your arms straight, stretch your spine upward and hold the position for a few seconds.
  • Slowly lower your arms, bend your elbows and put them behind your back all while trying to draw your shoulder blades together as much as possible.
  • Hold for a couple of seconds, then raise your arms again.

Duration: 1 minute

Warning: Do all these exercises slowly without any sudden moves. If your pain gets worse when working out, stop immediately and consult your doctor.

How do you usually deal with neck pain? Do you have your own techniques that help you relieve pain fast? Feel free to share your experience with us!

Illustrated by Oleg Guta and Leisan Gabidullina for BrightSide.me

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Alexa Chung ELLE Cover Star March 2012

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Alexa Chung ELLE Cover Star March 2012

For your daily dose of fashion and beauty visit http://www.elleuk.com

View at DailyMotion

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Lil Nas X and Wrangler’s “Old Town Road” clothing line inspires country music fan backlash

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“Old Town Road” star Lil Nas X’s latest move is into fashion, courtesy of a collaboration with Wrangler, the legacy denim and apparel brand that’s become a signature element of the Western aesthetic.

The chart-topping rapper has partnered with the company to launch a capsule clothing collection inspired by his hit song and featuring graphic T-shirts, jeans, and other denim apparel. The collaboration is essentially an extension of one of the most memorable lyrics in “Old Town Road,” which shouts out Wrangler by name: “Cowboy hat from Gucci / Wrangler on my booty.”

Wrangler describes the capsule collection, which launched May 20, as “fresh remixes of classic Wrangler styles for the kind of modern cowboy that can’t be put in a box.”

That’s a cheeky reference to “Old Town Road” itself, which sparked an intense debate over whether the song counts as country music when it debuted on Billboard’s Hot Country Songs chart in March, and was subsequently removed. Despite its references to established Western themes and imagery — the song’s lyrics revolve around a lone cowboy riding his horse into the sunset, after all — Billboard said the song “does not embrace enough elements of today’s country music to chart in its current version.”

Some country music fans and industry observers agreed, arguing that “Old Town Road” qualifies more as hip-hop than country. Others criticized Billboard for feeding rigid ideas about who or what qualifies as country enough, and suggested that Lil Nas X’s race played a part in the song’s reclassification; the fact that Lil Nas X is a black teenager from Atlanta and country is a predominantly white genre did not go unnoticed.

The song quickly became the catalyst for an industry-wide discussion about the definition of country music and racially tinged gatekeeping within the genre. It also became the top song in the country, and has now been No. 1 on the Billboard Hot 100 for six weeks straight.

Just like the song itself riled some country music fans amid an outpouring of support for Lil Nas X from his own expansive fanbase, the rapper’s collaboration with Wrangler has met with a polarized response.

The Lil Nas X capsule collection is clearly intended to celebrate and capitalize on the success of “Old Town Road.” Although many Lil Nas X fans have expressed interest in buying the collection, Wrangler is also facing criticism from some consumers, many of whom are threatening to boycott.

Much of the backlash is playing out on social media, where Wrangler has received thousands of comments from customers expressing anger and “disappointment.” (It is unclear if customers have also been contacting the company via other, less public methods; Vox has reached out to Wrangler for comment.) And much of the current conversation revolves around how Wrangler seems to be promoting inclusivity by branching out from its reputation as a brand worn by cowboys and farmers.

Two recent Instagram posts from Wrangler showcasing items from its Lil Nas X collection have received more than 1,000 comments each. While plenty of people have commented on how awesome it looks or asking questions about where to buy, several have declared that the “Old Town Road” items are “ruining the cowboy name that y’all have.”

“Wranglers are to be worn by cowboys and farmers not rappers this is very disappointing,” reads one representative Instagram comment.

Some commenters have more explicitly mentioned race — or called out others’ racism.

“This is the dumbest thing i have seen all day,” one user wrote. “Wtf @wrangler? Why is it about diversity and equality ? There jeans. Quit playin politics.”

Lil Nas X, for his part, seemed mildly surprised by the response.

These comments are in the same vein as those used by some country music fans to describe “Old Town Road” when the song made its chart debut, arguing that rappers have no place in the genre (often while neglecting to acknowledge modern country’s own hip-hop influences). Lingering over this debate is race, which many Instagram users have called out in the comments on Wrangler’s posts. Country music is perceived as an insular, predominantly white genre, while Lil Nas X is a black rapper who draws influences from black artists and musical styles.

But Wrangler’s continued support of Lil Nas X is clear; the brand has been actively responding to its detractors on social media, simply repeating on that is devoted to creating high-quality products for all of its customers.

Perhaps unsurprisingly, the drama over the Lil Nas X collection has only served to draw more attention to it. Some pieces have already sold out, like a pair of shorts that say “Wrangler” on the booty, in keeping with the lyrics of “Old Town Road.” Considering that items in the collection cost between $39 for a graphic T-shirt and $129 for a pair of jeans, the outcry, at least from Wrangler’s perspective, seems to have paid off.

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20 Times People Snapped Something Truly Exceptional and Shared the Pics With the World

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We are living in the world that is full of surprises where every single day is a new chance to see something so unusual that it makes you doubt your own vision. A treble clef in a bag of fries, a cat whose fur went gray only on his ears, or a person with 6 fingers — these are just a few extraordinary sights that made people reach for their phones and take a pic.

Here at Bright Side we can’t wait to share our list with you of pics showing the standout things people snapped on their ordinary days.

20. Someone found a treble clef in their fries.

19. The pattern on this dog’s chest resembles a cat’s silhouette.

18. Someone saw a landscape on the bottom of their coffee mug.

17. This stone looks like a pile of mini chocolate bars.

16. This cloud looks like a shark.

15. “This stick I found looks like a burning torch, flame included!”

14. “My sweater sort of matches my pillowcase.”

13. “This truck is carrying nothing but a toy dump truck.”

12. “My empanadas have the filling stamped into them.”

11. “I randomly found the tiniest snail I’ve ever seen! (standard bobby pin for scale)”

10. “My cat has double fangs on both sides.”

9. “This tree near my school track has absorbed a fence and shows the pattern on its bark.”

8. “This is an X-ray of my hedgehog.”

7. “My 12-year-old sister made this perfect cake on her first ever try making one.”

6. “I won every single prize on this lottery ticket.”

5. “I made a giant cardboard statue of my face.”

4. “My cousin’s wedding dress from last night has its own pockets.”

3. This is one million dollars in $10 bills.

2. “A customer came in and let me take a picture of her hands that had 6 fingers on each.”

1. “My aunt’s cat’s ears grayed to here a couple years ago and haven’t changed since.”

Have you ever spotted something truly rare? Did you manage to take a picture of the unusual sight?

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