Stretches for neck pain

Many of us get neck pain at some point, problem is – there is a number of factors/issues to consider.

● Compression of the nerves in the cervical spine – due to postural deviations, injuries, the position of the neck, this can occur, chances are if you have a trapped nerve you will need some form of therapeutic intervention to help.

● Work based posture : Many office workers suffer with bad posture as a result for sitting down for 8 + hours per day. Some of the affected structures include

– tight latissimus dorsi, under the arm this muscle gets reduced movement and becomes problematic

– tight pectoral muscles, like the latissimus dorsi tightness here causes dysfunction

This, often leading to the front of the shoulder (anterior deltoid / gleno-humeral joint) to be “internally rotated” which can cause the bicep tendon to get “trapped” resulting in Inflammation of the tendon…

Thus leading to the trapezius muscles to be in an “overstretched” state, due to the deviation of the front of the shoulder, often causing tension and restriction here. As a result of less mobile “traps” this can cause neck pain and restriction.

There are loads of other issues that may occur, such as weak rotator cuff, rhomboids, shoulder blade immobility and more – for the basis of this article, im covering some of the most common ones in the clinic ??.

Soo… based on what I have stated above, having some therapy / massage / or other remedial work, on the neck / traps will be short lived! As they are “symptomatic” areas and are caused by other factors.

Honest answer is there is no easy fix + each case is different….

However I get a lot of relief when I use:

● Sports therapy techniques (including sports and remedial + deep tissue massage)

● Acupuncture to relevant areas (have to be careful where to needle, as not to cause a collapsed lung in very rare cases known as a “pneumothorax”.

● Vacuum Cupping, can work very well along the traps, thoracic spine and shoulder.

● METs / PNF stretching, “muscle energy techniques” and “proprioceptive neuromuscular facilitator” stretching, are basically an advanced form of flexibility training involving the nervous system, which will manipulate a stretch reflex in the muscle, known as the “Golgi tendon organ” allowing a further  range of movement to occur via “isometric” contractions (loading up of muscles, against resistance resulting in little or no movement) leading to further range of movements achieved.

But….

(And there’s a big but!)

A homecare plan must be followed in order to counteract the negative posture effects of work, or whatever has caused you to have the neck pain.

I will attach a link to a personalised programme, (which can be completed at home or in the gym, with little or no equipment) I have created through “Rehab My Patient” a premium set of software I use for my face to face clients, below, when i can. In the mean time if anyone would like to see it het in contact and ill send over.

Peace and Love

Mike Minerve Dip.ST AST MSTO