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 can cause 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 the mid part of your upper neck. Often this area is tight and that tightness leads to neck pain. We are loosening up the upper trapezius muscle (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 5 sensitive areas, roll 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 hips, which puts the least amount of stress on the neck. The more your shoulders are rounded forward, the more the head is moved forward, and more stress gets put on the neck. Add gentle neck rotations. Andrea will rotate to one side until she feels a point of light resistance. She then rotates 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
Sit in a chair. Place your hands behind your head and arch your back. We are loosening up the mid back area, because if this area is tight and stiff, it can result in poor mobility. We want to loosen up, improving the mobility or movement in the vertebrae in the spine in order 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 1 to 2 seconds. With every repetition, try to arch back a little bit further.
#4 – Chin Tucks
Sit nice and tall, with feet flat on the floor and legs hip width apart. Drop the chin, and then go back to the starting position and relax. We are putting the head in ideal alignment. If you are really stiff in the mid back area, you might feel resistance in the mid back area and that’s normal. If you have too much tightness in the upper neck, you will probably feel a stretch in the upper neck area. With exercise, 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 click here to check out the Neck Pain Solved program here.
Rick Kaselj, MS