neck pain stretches Archives

Ten Steps to Beating Neck Pain

By Dr. Nick Campos On May 5, 2007 · Add Comment · In Body

Once inflammation has been diminished, muscle spasms reduced, and muscle tissue decontracted it is time for lengthening the muscles of the neck themselves. Although a number of neck muscles could use stretching, the upper trapezius and levator scapula are two of the most common muscles involved in neck pain. Further, due to stress or simply poor posture, both these scapular elevators get short and tight over time. Watch the video below to see the best stretches for the upper trapezius and levator scapula to help beat neck pain:

It is important with these two stretches to do the steps in order; if you miss a step or combine them, you will not feel the stretch, so if you mess up a step, start over from the beginning. Avoid the temptation to pull on your head to help get a better stretch; what I show in the video should be enough. Now let’s talk about posture:

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Ten Steps to Beating Neck Pain

By Dr. Nick Campos On May 4, 2007 · Add Comment · In Body

Once you have had your neck pain spasms and hyper-contractions addressed, you can now start stretching. While a number of neck and shoulder muscles will need to be stretched for a comprehensive recovery from your neck injury; one of the most fundamental—one which I give to every one of my patients that has neck or shoulder pain—is the pec stretch. The pectoralis major and minor are the two muscles that make up the chest. Although both will need stretching, the pec minor in particular can be problematic when short and tight. Because of its insertion point on the scapula (shoulder blade), a tight pec minor will roll the shoulders forward and the chin forward and out (anterior head carriage), which creates quite a strain on the neck.

Watch the video below to see the best pec stretch to relieve neck pain.

The pec major will also need stretching. Watch this video here (don’t be fooled by the title) to learn the best pectoralis major stretch to relieve neck pain.

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