Neck Pain Relief At Home: Stretches, Exercises, and More
Do you suffer from a tight, stiff neck? Perhaps you have pain in the back of your neck at the base of your skull you're often trying to massage out? Maybe you have slept wrong and have pain you would like to get rid of? Not everyone can get a massage or see a neck pain professional promptly. If you want to know how to relieve neck tension yourself now, check out The Neck Pain Code.
Tight Neck and Shoulder Muscle Symptoms
Neck pain and tension is a common reason people seek out healthcare professionals and services, including doctor visits, massage therapy, osteopathic treatments, chiropractic adjustments, and more. If you have a tight neck and shoulders, it can show up in several different ways.
With overactive muscle tension, you may have sore, sensitive muscles. These can range from being mildly uncomfortable to be constantly distracting. You may also experience a limited range of motion in your neck or even stiff neck headaches called "cervicogenic headaches." Basic symptoms of tight muscles in your neck and shoulders are:
Sore, painful muscles
Limited range of motion
Headaches
It is always a good idea if you have persistent pain symptoms to go to your doctor. Another reason to go is if you have severe neck pain that is intolerable. There could be more serious underlying reasons that your doctor may need to evaluate.
Stiff Neck Stretches and Exercises
Do you suffer from a tight, stiff neck? Perhaps you have pain in the back of your neck at the base of your skull you're often massaging? Maybe you have slept wrong and have pain you would like to get rid of? Not everyone can get a massage or see a neck pain professional promptly. If you want to know how to relieve neck tension yourself now, be sure to read all the way to the end.
Forward head stretch
Seated or standing upright with good posture, use one or two hands on the top of your head, and roll your head directly forward until you feel your neck stretch. Be careful to move slowly and to not go farther than is comfortable.
This stretches part of the trapezius, splenius capitis, and any other muscles that help bend the head back.
Forward diagonally neck stretch
This is done similarly to the forward head stretch. The difference with this one is that rather than bending directly forward, your head will roll forward and to the side in a more diagonal direction. Be sure to stretch both sides.
This stretch focuses more on the splenius capitis, which makes up a large part of the muscle mass on the back of the neck.
Side bending neck stretch
Seated or standing upright with good posture, place one hand on the opposite side of your head from above. Looking straight ahead, use your hand to bend your head slowly towards your shoulder. Be sure to keep the shoulder on the side your stretching down and be mindful it doesn't raise.
This stretch helps to isolate the scalene muscles, that are commonly tight with neck pain.
Head rotation stretch
Seated or standing upright with good posture, turn your head to one side as far as you comfortably can and hold for about 10-15 seconds. Then repeat on the other side.
This strech helps isolate muscle involved with turning your neck such as the sternocleidomastoid (SCM) muscles.
Front of neck stretch
Seated or standing upright with good posture, tilt your head back comfortably making sure not to hyperextend. Using your hands flat on the front of your neck, drag your skin upward feeling a gentle comfortable stretch.
It is important not to bend too far back. It is my experience that neck stiffness in the front can cause neck pain in the back. This stretches the muscles the bring your neck forward including the SCMs, platysma, and longus colli.
Head roll exercise
This is a simple neck exercise that helps take your neck through a range of motion. This exercise is done by rolling the head slowly in a circular motion clockwise for about 10 rotations. Then do the same in a counterclockwise direction.
Shoulder roll exercise
Several neck muscles such as the trapezius, omohyoid, and levator scapulae attach to the shoulderblade. This helps further release tension in the neck and shoulders. Do this exercise by shrugging your shoulders and then rotating your shoulders in a circular motion for about 10 rotations. Then rotate in the opposite direction.
Should blade pinch exercise
Many people have shoulders that have rolled forward. This exercise can help the muscles that help keep the shoulders from rolling forward. Do this exercise by bringing your shoulders back and imagine trying to pinch your shoulder blades towards your spine. Repeat this 10-15 times or longer.
This exercise helps strengthen the rhomboid muscles that help pull your shoulder blades back.
Other Home Topical and Ingestible Remedies for Shoulder and Neck Pain
Heat / Ice:
Heat is a good option if you have tight muscles and knots in your neck and shoulders that you want to relax. Applying heat helps dilate the blood vessels and bring in blood. Applying ice is a good option if the goal is to decrease the inflammation in the area.
Ibuprofen / Acetaminophen:
Ibuprofen is an anti-inflammatory medication and can help reduce pain. Acetaminophen does not have anti-inflammatory effects but does reduce pain. Both are available over the counter and should be taken as directed. If you have kidney or liver problems, be sure to talk to your doctor before starting any of these medications.
CBD / CBN For Neck Pain:
CBD is a powerful anti-inflammatory and can be taken in many forms. CBN is also from the hemp plant that works to bring down inflammation, but it has the added benefit of improving sleep. If the pain from your neck strain is affecting your sleep, then CBN may be a better option. Shop for CBC / CBN here.
How To Relieve Neck and Shoulder Tension Yourself
If you tried the neck and shoulder stretches and exercises but you still have nagging neck and shoulder knots that won't go away and are still sore, there is another option of quick at-home remedies that can bring about fast results: The Neck Pain Code online course.
These home neck pain solutions use a vastly different strategy from the stretches and exercises described here and were developed by an osteopathic physician with over ten years of experience helping people find neck pain relief when other professionals have failed. This course is based on the understanding that are often multiple places that contribute to neck pain beyond where people experience pain. These maneuvers are geared towards releasing muscle knots in the neck and shoulders and bring about pain relief. They don't take very long, they're safe, and they're unique. The cost of the course is less than a massage session.
Summary
If you suffer from painful knots and tension in your neck and shoulders and don't have any major underlying pathology, there are simple stretches and exercises to try to reduce the strain. If you cannot see a massage therapist, chiropractor, or osteopathic physician, then this is a course you'll want to try. If those are not having the results you like, check out the Neck Pain Code course and turbo-charge the neck pain relief you can get from home.
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