Hey, this is a continuation on yesterday’s video and article. If you missed it, you can check it out here.
Today, I want to specifically talk about neck pain. If you or your kids are playing Pokémon Go that causes you neck pain, here are exercises that will ease your neck soreness.
In today’s video, I wanted to go through quick fixes for neck pain.
Neck Pain Treatment (QUICK FIX)
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate.
#1 – Ball into the Neck
Ball into the Neck
You will need a golf ball, a tennis ball, or a dog ball. Press the ball into your upper trapezius or mid part of your upper neck. A lot of times, this area is tight and that tightness leads to neck pain. We are loosening up the upper trapezius muscle or upper neck muscle in order to decrease the pull happening on the neck. Start at your shoulders working your way up to your neck. Look for like 5 sensitive areas rolling through and hold the sensitive area for a second or two until the pain subsides.
#2 – Neck Rotations with Arms Fixed
Neck Rotations with Arms Fixed
Andrea is sitting nice and tall, feet are flat on the floor and her legs are hip width apart. Her head is in great alignment with the shoulders and the hips which puts the neck in the least amount of stress. The more shoulders are rounded forward, the more that the head is forward and the more stress gets put on the neck. We will then add gentle neck rotations. Andrea will rotate to one side until to a point of light resistance and then rotate to the other side going back and forth. Perform 1 set of 3 repetitions on each side in a smooth and controlled movement holding the end position for a second or two. We are looking for a light stretch.
#3 – Chair Arches
You are sitting in a chair. Place your hands behind the head and then you will arch back. We are loosening up the mid back area because if this area is tight and stiff, it has poor mobility. We want to loosen up, improve the mobility or movement in those vertebrae in the spine to decrease the stress on the neck or in the lower back. Perform 1 set of 5 repetitions in a smooth controlled movement with a good stop at the end position for a second to 2 seconds. And with every repetition, try to arch back a little bit further.
#4 – Chin Tucks
You will sit nice and tall, feet are flat on the floor and legs are hip width apart. You will drop the chin then go back to the starting position and then relax. We are putting the head in ideal alignment. If you are really stiff in the mid back area, you might feel like resistance in the mid back area and that’s normal. If you have too much tightness in the upper neck, you will probably feel like a stretch in the upper neck area. With this one, it is really important to not overdo it because if you over stretch things, you might get a tension in head or headache. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two with light intensity.
Give those four exercises a go to relieve neck pain!
If you are looking for a resource to help you find relief to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:
Rick Kaselj, MS