Currently viewing the tag: "neck strain"

So you’ve beaten neck pain this time, and I am sure you don’t want to go through that battle again, so the best thing you can do to avoid a rematch is to be conscious of your posture and biomechanics when you exercise. Biomechanics is the way the body moves, and doing so properly will be the difference between looking and feeling good, or breaking down structurally. That’s right—poor biomechanics will lead to increased joint degeneration, tight muscles, sprains, strains and other injuries. So remember to keep your shoulders retracted when you workout, whether lifting weights, dancing or doing yoga.

Retracted shoulders are the proper biomechanical position for upper body movements, so always keep that in mind when working out. This should keep your neck and shoulders operating smoothly throughout your lifetime. Neck pain is no fun—I speak from experience—so the best defense is a good offense: attack future neck pain by creating the best environment for you neck, shoulders, and upper back to function. You won’t have to suffer or find yourself under the surgeon’s knife one day if you listen to me now. Whether you are trying to beat neck pain now, or prevent it from happening in the future, follow these ten steps and you can’t go wrong.

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.

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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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