How can I ease my neck pain?
If you are currently experiencing severe neck pain and/or weakness of muscles in your arm (struggling to lift arms up or carry things) and/or significant pins and needles into you arms you need to see your GP/Doctor immediately.
Exercises should only be carried out in a pain free range - if they start to make your pain worse - stop immediately. Exercises may be easier and muscles will relax after heat application - such as a warm shower or water bottle/wheat pad.
Deep neck extensor stretch
Try to retract (push backwards) your chin with one hand and gently pull forward with the other hand on the back of your head - hold for 5 seconds. Return your head to the centre and relax for 5 seconds. Repeat this 5 times. ONLY MOVE INTO COMFORTABLE RANGE.
Flexion (neck tilt)
Try to rest your chin on your chest, hold for 5 seconds and then return to a neutral position. Only add the over pressure with your hands if you don’t feel a stretch just performing the movement without the hands. ONLY MOVE INTO COMFORTABLE RANGE.
Side flexion (side to side)
Tilt one ear to the same side shoulder, hold for 5 seconds and then return to the centre, and repeat on the other side. Repeat this sequence 5 times. Only use the hand if you do not feel a stretch without using it. ONLY MOVE INTO COMFORTABLE RANGE.
Rotation (neck turn)
Turning your head to one side, keeping the chin at the same level all the time. ONLY MOVE INTO COMFORTABLE RANGE. Hold for 5 seconds, return back to the centre and repeat on the other side, repeat this 5 times.
When neck pain is persistent and lasts for a while we can become quite immobile, lack of movement can cause the muscles to become weak. When this happens you are more susceptible to re-injuring/straining in the future. It is important not to rest for too long and to keep moving. Get in touch with Hayley on 07934543683 if you need any more advice on what you are currently with and find out how we can help! Alternatively, if you think you may need treatment to further ease your pain and learn how to prevent this from happening again, click on the book now button below to find out our availability and prices.