Hey, I hope you had a great weekend.
Over the weekend, I received an email from a friend who woke up with neck pain. He asked me what he should do to overcome his neck soreness. I taught him the exercise below.
If you or someone you know has ever woken up with pain in the neck, check out the exercise video below.
In this video, I wanted to go through the most important exercise to relieve neck pain. Check it out!
Most Important Exercise to Relieve Neck Pain
CLICK HERE to watch the YouTube video.
You can use any type of towel but a beach towel works well. Grab the ends of the towel with your hands, bring it behind your head, and cup it against the back of your head. Push your head into the towel. Start with one second at about 25 percent of your maximum, then relax, and then go again.
Head Into the Towel
It is important to strengthen the neck muscles when it comes to keeping your head in line with the rest of your body. This is an excellent exercise, as it puts your head into a good posture and puts the least amount of stress in the muscles. You also utilize those deep muscles that stabilize the neck by doing this movement.
To increase the intensity of this exercise, bring the towel behind your head and make sure that it is in line with the rest of your body. Push your head into the towel. Your head is not really moving, but you are working those deep neck muscles. As suggested, hold for one second and about 25 percent of your maximum push. Progress to two, three, five seconds and then from 50, to 75, to 100 percent.
The reason for this slow progression is because the head is really sensitive and overdoing the exercises can irritate things—it can make your neck pain worse, giving you headaches. Start off lightly and after those five repetitions, see how you feel. If it feels worse, you may have overdone it or you might have done the exercise incorrectly. Go back and watch the video and make sure you do the technique perfectly. If you feel good after doing the exercise, you can then progress to five repetitions and go a little bit stronger with 50 percent maximal contraction, or you can increase how long you are pushing for.
Give that exercise a go in order to relieve your neck pain.
Make sure to swing by ExercisesforInjuries.com. Enter in your injury or pain in the search bar at the top right of your screen. There is a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain.
Rick Kaselj, MS