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Neck pain

Updated: Jun 1, 2020

We all know how much of a pain in the neck it can be when your neck locks up. Not only does it make you look like a robot when you're turning your shoulders to look behind you, but it's also dangerous driving! This post will give you some tools to maintain the range of movement after your osteopathic treatment, so it doesn't lock up again!

Here are three easy self help tools...

Help release tension in the top of the neck
Tennis ball into neck

1) Tennnis ball work

Use a tennis ball into the base of your skull (where a lot of muscles attach), to help release muscle tension. Tight muscles will restrict movement of the neck, often causing your upper body to compensate, where your shoulders turn. SO.... lying down on your back, use a pillow to help hold the tennis ball in place (so it doesn't pop out the sides). Hold for a good 45 seconds to a minute and you should feel the tension fade. Re-position the ball and repeat. Work your way around the base of the skull for about 2-3 minutes.

Using a towel to help the neck move better
Self mobilization to the neck

2) Self mobilize your neck with a towel

Place a towel around the neck. Add a gentle traction (or pull) with both hands and slowly encourage neck rotation. There are seven vertebra in the neck. Getting each joint to move slightly better will improve your overall neck range of movement, which feels better than having 15 degrees...

Stretching the neck to help alleviate neck pain and neck tension
Neck stretches

3) Warm neck stretches

This one might seem obvious, BUT to help make the neck stretches more effective, do them after a hot bath/shower, or after using the heat pack. Muscles are like rubber bands, if they are warm (as opposed to cold) they are more pliable / elastic / stretchy. Once warm, simply drop your ear to your shoulder and hold for at least 45 seconds. You can also use the other hand to help stretch, or guide the head. Also drop your chin to your chest and hold.

During the COVID-19 Lockdown period, we made a video to show you some simple techniques you could try on your partner, to help improve neck movement and reduce neck pain. Click on the link below and scroll down to the video on neck treatment, then give it a go and get your partner to return the favor!

If these have helped you, tag or share with a friend!



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