2 Neck Stretches To Relief Neck Pain
It has been a long day, working at your computer. The burning, aching feeling in your neck and upper back has gradually become worse. What do you do? Reach for the Tylenol or ibuprofen? The answer is no! Try some simple basic stretches to ease that muscle pain you are suffering.
The two basic stretches below are what we give our patients to help relieve their neck and shoulder pain.
Neck Extensor Stretch
This stretch is for the long extensor muscles and the suboccipital muscles.
- * Sit with your chest up and looking straight ahead.
- * Gently push your chin back while looking straight ahead(so that you have a double chin)
- * Keep your head upright, don’t look up or down. Keep eyes facing forward.
- * While holding your chin back with one hand, use your other hand to reach over the top of your head.
- * Stabilize your chin back as you gently pull the top of your head forward.
This is a tilting movement. This is not a large movement so don’t force this stretch and be gentle. Performing this stretch too quickly or too vigorously can cause headaches. Be sure to keep your chin retracted during this stretch to avoid shearing forces on the joints in your cervical spine.
Upper Fibers of Trapezius Stretch
The upper fibers of trapezius when working on both sides will elevate the shoulders. The upper fibers, when working with the lower fibers will cause the shoulder blade to rotate upward. Because these fibers attach to the spinous processes of the vertebra and base of the skull, the head must be rotated toward the side being stretched prior to commencing with the stretch.
- * Sit with your chest up and hold onto the chair with one hand.
- * Turn your head toward the hand that is holding onto the chair.
- * Use your free hand to pull your head straight toward the opposite side
- * To feel more stretch, lean your body slightly away from the hand that is holding onto the chair to depress your shoulder further.
Constant tension in the upper fibers of trapezius can also cause headaches. Stretching of these muscles will help them relax.
If these two stretches do no help, your pain could be more than a muscle issue. Call our office today at (314) 731-4383 or CLICK TO CALL AND MAKE AN APPOINTMENT to get to the root of your pain.