Neck Muscle Pain During Exercise

By | June 10, 2018

Neck Pain Stretches Exercises Ask Jo

Hey everybody, it's Jo. I've got anotherhelper with me today. This is Molly, she'll be observing and making sure I do everythingcorrectly with good technique. So what we're going to be talking about today is our neckstretches. Now the neck can be very tricky and it can have serious, serious injuriesto it, so it's key to go to your or your physical therapist and get a correctdiagnosis and get imaging that you need. So this is really just some gentle stretchesto get you going if your neck is just stiff or maybe you slept on it wrong. So the firstthing we're gonna do is we're gonna start off with some gentle stretches, not even usingyour hands but just with your neck. So the

first thing I'm gonna have you to do startoff is just bring your chin down to your chest. And then hold it just for about 510 secondsand then look back up towards the ceiling. Same thing for just about 510 seconds. Nowyou want to make sure you're staying in a plane front to back, that you're not turningyour head. This is really in a straight plane. Bringing that chin down to your chest andthen bringing it back. Good. Now then the next one what you want to do is you want totake your ear to the side. Now this is another key, you just wanna gently bring it to theside. You don't want to bring your shoulder up, your not actually touching your shoulderto your ear, your shoulder is staying in one

spot. You're just bringing it over, same thingnow, it's in a plane this way. So you wanna keep it in that plane you're gonna stretchabout 510 seconds, and then your gonna come back the other way. Stretch 510 seconds.Good. So you're gonna do that about 35 times in each direction, good. And once that getsa little bit loosened up, now what you're gonna do is you're gonna rotate a little bit.So you're just now gonna turn, almost like you're looking over your shoulder. Same thingabout 510 seconds and then turn back the other way. Very good and then stretching itout. So those are just starting off with some simple stretches without doing anything exceptmoving your head and getting those stretches

in there. Front to back, side to side, turnto turn, Molly's embarrassing me, but that's ok. So the next thing that we're gonna dois we're going to add some overpressure. Basically what overpressure is is you just use yourhand to give you a little more pressure added to the stretch. So these stretches are actuallygoing to be our traditional 30 second stretches, 3 times on each side. Now the key is for thisone is you're gonna hold your hand underneath your leg. Now the key for this is it's gonnakeep your shoulder flat and it's gonna pull down a little bit. so you're already gettinga little bit of a stretch. What you're gonna do now is your just gonna bring your handon the top of your head, not on the top of

your head right here, but on the top towardsthe opposite way and your just gonna pull over to the side. Straight over. You wantit to go in that plane, you're trying to take that ear to the opposite shoulder. And you'rejust gonna take some deep breaths, breathe in and out, might fall asleep. And those 30seconds, 3 times each on both sides. Make sure you're doing both sides so you keep everythingeven. Alright, so then last one that I'm gonna show you is our levator scapulae stretch,and that's the muscle that pulls your shoulder blades up, that scapulae up. The key for thatone is lot's of times people get hunched over a lot, they're typing on the computer, andthose muscles get really tight. ANd when those

muscles get tight, people tend to get tensionheadaches. So a really good way to stretch that out is your gonna take the arm same sidethat it's hurting, and your gonna put it up on your shoulder if you can. And then whatyou're gonna do is you're gonna take your other hand and put it kind of on the backof your head. And you're gonna pull it towards your opposite knee. So you're not pullingit straight down, your not pulling it to towards the side, but towards your opposite knee.Almost like a 45 degree angle. So your gonna hold it up as high as you can, and you'regonna pull your head down. A nice stretch, remember those stretches don't want to bepainful, you don't want to feel any pain in

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