Neck pain and stiffness is common and often the result of poor posture, injuries or arthritis. Neck stretches help boost mobility correct muscle imbalances and loosen tight muscles. Strengthening exercises help support the neck improve posture and prevent future problems.
Stress and anxiety can also cause muscle tension that may feel tight or achy in the neck and shoulders. This type of tension responds well to stretching, yoga, massage, acupuncture and other stress management techniques.
1. Stretch your neck a few times a day
If you are not used to exercising the neck you might find that these movements increase your neck pain at first. However, this is normal and should get better over time as the neck becomes more accustomed to moving in new ways. Always listen to your pain levels and start slowly with 2 or 3 repetitions. You can gradually increase your repetitions over time.
2. Use a neck collar for short periods
If your neck is in a lot of pain, a cervical collar can help you rest it and reduce inflammation. But don’t overuse it or you could risk weakening the neck muscles. Instead, use it for a few hours here and there to take some pressure off of the painful tissues.
3. Do neck and shoulder stretches and massage
Massage is a fantastic technique to relieve stress in the neck and shoulders. It increases serotonin and dopamine which helps reduce stress hormones. Massage also promotes circulation, which in turn relieves neck tension.
4. Try a forward head tilt
Bringing your head forward and backward can help release tension in the neck, chin and spine. This stretch is often done in a yoga class and is called child’s pose (balasana). It’s a great way to relax, but be careful not to overdo it.
5. Try a side to side neck rotation
Using the same motions you would use to do a head roll, try a side to side neck rotation. This will release tension in the right and left sides of your neck. This is a good exercise to do before you go to sleep.
If you have a sedentary job, set a timer for every 30 minutes to remind yourself to stand up and move around. Even just walking for a minute will get blood flowing to the neck and release some of that tension. If you have ongoing neck pain, it is a good idea to see a physiotherapist who can offer hands on manual therapy techniques, stretches and strength work. This can speed up your recovery and prevent recurrence of neck pain.
They can also give you advice on workstation set up ergonomics and good postural habits to avoid further problems. To make an appointment to discuss your neck or shoulder pain, contact the team at La Clinica Physical Therapy.