Neck Stretches; Manage your Pain Effectively, Learn How

alfie vente
Sep 20
3 min read

Introduction

Neck stretches can help with managing pain and tightness. Typically those that sit at their desks for prolonged periods require these stretches. In this video I discuss this stretch and it's benefits. Watch the video to learn more.

How do your neck muscles become tight?

Usually most of the issues with neck tightness come from bad posture and working at your desk for prolonged periods. A typical posture that can cause pain and tightness over time is this. Prolonged head forward position with rounding of the shoulders. Also having an elevated shoulder position (shoulder to ear).

Many people are prone to this posture causing muscles to become shortened (or lengthened), weak and tight.

At first the issue is annoying but ignore it long enough and it can become a bigger issue.

At times the muscles can become so tight that it can lead to headaches. Typically, these headaches are referral headaches from trigger points. The most common muscles that can lead to headaches, if they have trigger points include:

The Upper Trapezius: This muscles sits at the top of your shoulders and can refer to the area of the temple. It forms a "backwards question mark" at the side of the head.
Sternocleidomastoid (SCM for short): The SCM muscle can refer to the top of the head, face and at times into the ear. This muscle attaches to where the collar bone meets with your sternum and runs superiorly to attach to the "bumpy" portion of the base of the skull on each side.
The Suboccipitals: These muscles sit at the top of your cervical (neck segments of the spine) and attach to the base of the skull. These muscles can refer to just above the ear to right behind the eye (eyeball headache, is what I call it.

Neck stretches can help decrease the tension of these muscles helping to prevent trigger point formation. This can help with headaches.

Other than headaches and local pain what else can neck tightness cause?

There is a group of 3 muscles in the neck named the Scalenes. In fact these neck stretches will target these muscles more than the other muscles named. When the Scalenes become short and tight, it can press down on the nerves and blood vessels that exit the neck and pass through them.

This can cause pain and symptoms down the arm. Symptoms can include numbness and tingling, swelling and weakness in more extreme cases.

Historically, it seems that sleep position can also aggravate and tighten these muscles. Just like with any other muscle, the tighter it becomes the more symptomatic the person can feel.

Neck Stretches

Although, these 3 stretches can access the SCM, Upper Trapezius and Suboccipitals, there are probably better stretches for them. Hence, why I have mentioned that this set of stretches can target the Scalenes group.

First off. The first thing you want to do is stabilize the shoulder of the side of the neck you are stretching. To do this you can sit down on the hand of the side you are stretching. The reason you do this is to make sure your shoulder remains "pinned" while performing this stretch.

Tight neck and shoulder muscles can elevate the shoulders when you are performing this stretch. This motion can negate the stretch, hence you want it to be stabilized and the reason for sitting on your hand. The video can help if you are still unsure.

Also a few other tips before doing thiese stretches:

Breathe through the stretch.
Keep an upright posture.
Never go to the point of pain.
Hold the stretch for at least 30 seconds.
You should feel a pulling sensation in the neck.
Repeat.

Stretch 1 -Entire Scalenes Group (side stretch)

Stretch 2-Posterior Scalenes (arm pit sniff)

Stretch 3-Anterior and Posterior Scalenes (star gaze)

More resources:

Do you do the dip exercise? Have you noticed pain and discomfort after the exercise. Watch this video and read our blog to learn more. Did you know that the fascia can cause headaches? Visit this blog from our clinic website ventepainrelief.com