neck pain

FOUR EASY STRETCHES FOR NECK & SHOULDER PAIN

(A) Flexion Stretch

  • keeping the shoulder back, bring the chin toward the chest by bending the head straight forward. A slight stretch will be felt in the back of the neck.
  • Hold for 15 to 30 seconds.

(B) Lateral Flexion Stretch

  • Start in an upright, standing position.
  • Keeping the shoulders even, bring one ear toward the shoulder by bending the head to one side. A slight stretch will be felt in the side of the neck.
  • Hold for 15 to 30 seconds then repeat on the other side. 

(C) Levator Scapula Stretch

  • Stand straight, raise the right hand and elbow, and place it on a nearby wall or door.
  • While keeping everything else still, rotate the head to the left about 45 degrees which is about halfway toward the shoulder.
  • Tilt the chin down to the left collarbone until a good stretch is felt on the back right side of the neck.
  • Hold for 30 to 60 seconds or as tolerated, repeat on the other side.

(D) Corner Stretch

  • Face the corner of a room or a doorway.
  • Position both feet together, about 2 feet away from the corner.
  • Place a forearm on each wall with the elbows slightly below shoulder height.
  • Lean forward until a good stretch is felt across the chest and shoulders. If any pain is felt, the stretch can be reduced or stopped altogether.
  • Hold the stretch 30 to 60 seconds and repeat 3 to 5 minutes.
neck pain

NECK PILLOW TO RELIEVE NECK, SHOULDER AND BACK PAIN

Back pain can be worsened by undue pressure on the neck and shoulders. This is often caused by a pillow that is too firm, or one that puts the head and neck in an uncomfortable angle. A pillow that relieves pressure will cradle the head and neck and reduce tension.

The best pillow for neck and shoulder pain is firm enough to hold the head at a healthy angle, but soft enough to alleviate pressure points. Most sleepers find success with a memory foam pillow as this material offer the best balance of support and pressure relief.

This pillow is available on the following link: Memory Foam Pillow for Sleeping – Ergonomic Design with Dual-Sided Firmness for Side, Back, and Stomach Sleepers – Cervical Support Pillows for Neck & Shoulder Pain, Charcoal & Gel-Infused : Amazon.co.uk: Home & Kitchen

neck pain

IF YOU WANT TO KNOW 7 EASY EXERCISES TO RELIEF NECK PAIN, read on…

Putting the back in a static position for long periods increase the risk of back or neck strain. The best preventative medicine for neck and back strain is movement. Take frequent breaks away from the computer screen to stretch.

(1) NECK GLIDE

Begin with a straight neck position. Move your chin forward and maintain comfort. Hold this position for 5 to 10 seconds. Repeat 10 times and increase reps over time up to 20.

(2) TOWEL PULL

Place a rolled towel around your neck in a U Shape holding both ends just below your shoulders. Move your head up and down rolling the towel up and down the neck in the process. Apply pressure as needed to give yourself a neck massage.

(3) SHOULDER SHRUGS

Start in a straight forward position. Raise both shoulders as upward as far as possible and hold for 30 seconds. Return to the starting position and rest for 10 seconds then repeat. Repeat 10 times and increase reps over time up to 20.

(4) NECK ROTATION

Begin with a straight neck spine. Move your head to the left as far as possible while retaining comfort. Hold for 10 seconds and return to a forward-facing position. Move the head to the right and follow the same instructions.

(5) FORWARD FLEXION

Begin in a straight-ahead position. Lower your head until your chin touch your chest, IF POSSIBLE. Only move to a comfortable level when beginning. Return to starting position after 10 seconds. Repeat 10 times and increase reps overtime to 20.

(6) NECK EXTENSIONS

Begin in starting position facing forward with a straight spine. Slowly move your head back as far as possible while remaining comfortable. Hold for 10 seconds and return to starting position. Repeat 10 times and increase reps overtime to 20.

(7) DEEP STRETCHES

Never stretch to a point that is not comfortable for you. Begin in a seated position facing forward. Move your head to the left and hold for 10 seconds, return to start and follow same instructions to the right. Repeat 10 times and increase reps overtime to 20. https://www.nhs.uk/live-well/exercise/flexibility-exercises/