When you have neck pain, you cannot always make it to your physical therapist. And sometimes even a Telehealth video conference just isn't an option. What do you do then?
These are the 2 best stretches for neck pain.*
Upper Trapezius Stretch for Neck Pain
Your Upper Trapezius muscles are the muscles of your upper back that make a triangle, or a wing. Sometimes called your "Traps" these muscles are attached to the muscles of your neck. When your traps are out of place or tight, they pull on your neck muscles and can cause a lot of tension, pain, and discomfort. This Upper Trapezius stretch is just the one to get you out of pain and get you back to doing what you love.
Steps for the Upper Trapezius Stretch:
1. Sit up straight.
2. Keep your nose pointed froward.
3. Tilt you head away from the side that is sore (if your left side is sore, tilt your head to the right, and vice versa).
4. Place your hand on top of your head, but do not pull. (Your hand and arm are meant to apply only gentle pressure from gravity).
It can be helpful to place the arm of the impacted side behind your back. This generall helps with the stretch by keeping your trapezius down and helping you to keep your back straight and your posture upright.
5. Hold for 30 Seconds to 2 Minutes.
You should feel this stretch in your upper back.
When you do this Upper Trapezius stretch you may not always be able to identify a side that is more painful. You should repeat the stretch with your head tilted to the other side.
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Levator Scapulae Stretch for Neck Pain
Once you have stretched out your Upper Trapezius muscles, it is a good idea to work on the muscles of the neck they are attached to. These are you Levator Scapulae. And these can be causing problems just like your Uppers Traps, so don't neglect them. Both your Upper Trapezius stretch and this Levator Scapulae should be done together to get the most out of your stretching routine.
Steps for the Levator Scapulae Stretch:
1. Sit up straight.
2. Turn your head so that your nose is pointed toward your axilla (your armpit).
3. Tilt you head away from the side that is sore (if your left side is sore, tilt your head to the right, and vice versa).
4. Place your hand on top of your head, but do not pull. (Your hand and arm are meant to apply only gentle pressure from gravity).
It can be helpful to place the arm of the impacted side behind your back. This generall helps with the stretch by keeping your trapezius down and helping you to keep your back straight and your posture upright.
5. Hold for 30 Seconds to 2 Minutes.
You should feel this stretch along your neck.
When you do this Levator Scapulae stretch you may not always be able to identify a side that is more painful. You should repeat the stretch with your head tilted to the other side.
The repetition of each of these stretches on each side is important to ensure that your muscles are properly and equally stretched out. By stretching only one side you risk lengthening the muscles on one side of your body and keeping the other side taut.
-FYZICAL Therapy & Balance Centers of Oklahoma City
FYZICAL Therapy & Balance Centers of Oklahoma City provides orthopedic physical therapy in Lakeside, The Village, Nichols Hills and surrounding NW Oklahoma City. Our physical therapists are specially trained to treat all types of pain, movement disorders, and musculoskeletal dysfunction including Neck Pain. Our practitioners take a patient-centered individualized approach that focuses on your Neck Pain Relief. If you are unsure about the cause of your Neck Pain, or you want to see the FYZICAL Difference for yourself, schedule a free consultation today.
*If you have pain with either of these stretches, stop immediately and consult a medical professional. If you are not cleared by a medical professional before doing these stretches, please call your physician.