5 easy stretches when you have neck pain aka muscle spasms and can’t move it.
Waking up with a crick in the neck or a neck cramp can be very painful. It also can affect work, family and whatever activities you had planned for that week, essentially is a real "pain in the neck"...
The neck is one of the most sensitive parts of our bodies and trying to get rid of this type of pain can easily become a bad experience, with a lot of fear about making it worse.
I experienced this issue, and, in this video, I show you how I treat myself in real time. First thing I do is check if I have felt any numbness, pins and needles in my arms or hands. I also look into any grip strength problems. This is because if you have any of those it could mean a nerve issue and that would require seeing a doctor.
Once I confirm there aren’t symptoms down my arm, I start testing my range of motion in all six directions available for the neck. This will help relax the muscles around the neck by rotating both shoulders for about 3 min.
Next comes the sagittal plane motion (backwards and forwards). Once you gain more motion, come the side bending without moving the head instead moving the arms up and down. This will help to stretch the levator scapulae muscle and the muscles of the shoulder blades.
In the last two stretches I use gymnastic rings and a rubber ball to help my neck and muscles to loosen up the tension around the area in spasm. Be very careful with both tools when doing the exercises since there are some delicate structures in this area of the body.
Remember breathing is very important while doing these movements and once you feel the muscle is releasing you can try testing your range in all six directions again and confirm the tension has decreased. Go through this routine a couple of times to relax, pump out the inflammation in the muscles and hopefully get your neck and head moving properly.
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TIMETAGS
00:00 Intro
01:10 Testing you range of motion
02:36 Relaxing the muscles
04:29 Sagittal plane motion
05:40 Side bendings
07:17 Stretching the levator scapulae
08:47 Stretching with a rubber ball
11:31 Recap of all movements
12:57 Outro
#edpaget #neckpain #stiffmuscles