Neck pain

3 Simple Self-Help Tools to Improve Your Neck Movement

• 

• 

• 

We all know how much of a pain in the neck it can be when your neck suddenly locks up. Not only can it make you look like a robot when turning your shoulders to look behind you, but it can also make everyday activities, like driving, much more difficult and uncomfortable.

The good news is that there are some simple things you can do at home to help maintain your neck movement and reduce the chance of it locking up again.

These three simple self-help techniques can be useful for maintaining the range of movement you have gained following osteopathic treatment.

Here are three easy self-help tools

1. Tennis Ball Work

Tennis ball into neck

Use a tennis ball around the base of your skull, where many of the muscles that control your neck movement attach. Releasing tension in these muscles can help improve neck movement and reduce the feeling of tightness. Lie on your back and place the tennis ball underneath the base of your skull.

You can use a pillow to help hold the ball in place so it doesn't move out to the side. Hold the position for around 45 seconds to a minute. You should gradually feel the tension begin to ease.

Once the tension has reduced, reposition the ball and work your way around the base of the skull. Spend around 2–3 minutes exploring the area.

Remember, the goal isn't to push through pain. Use a comfortable amount of pressure and allow the tissues time to relax.

2. Self-Mobilise Your Neck with a Towel

Self mobilization to the neck

A towel can be a simple way to gently encourage movement through the neck.

Place a towel around your neck and hold each end with your hands. Apply a gentle traction, or pulling sensation, while slowly encouraging your neck to rotate.

The neck contains seven vertebrae, and each joint contributes to your overall range of movement. Improving movement through the individual joints can help improve your overall neck mobility. Move slowly and comfortably rather than forcing the movement.

3. Warm Neck Stretches

Neck stretches

This one might seem obvious, but warming the tissues first can make stretching more comfortable.

Try these stretches after a warm bath or shower, or after using a heat pack.

Think of muscles like rubber bands. When they're warm, they tend to be more pliable and easier to stretch than when they're cold.

Once your neck is warm, gently drop your ear towards your shoulder and hold the stretch for at least 45 seconds. You can use your opposite hand to gently guide your head further into the stretch if comfortable.

You can also gently drop your chin towards your chest and hold.

As always, stretching should feel comfortable. Don't force the movement or push into sharp or worsening pain.

A Bonus Self-Help Technique

During the COVID-19 lockdown period, we created a video demonstrating some simple techniques that you could try with your partner to help improve neck movement and reduce neck tension.

You can find the video on the Better Bodies Osteo Facebook page. Why not give it a go with your partner and then return the favour?

Keep Moving

The key with neck pain isn't just getting the neck moving again, it's maintaining that movement afterwards.

Simple self-mobilisation, soft tissue work and stretching can all become useful tools to incorporate into your routine when your neck starts feeling stiff or restricted.

If these techniques have helped you, tag or share this article with a friend who might benefit from them too.

Check out our videos on social media, we post weekly with free tips and tool on different health related content.

https://www.facebook.com/betterbodiesOSTEO

• 

• 

•