How to Treat and Ease The Pain Of A Stiff Neck or Shoulder

dimanche 27 décembre 2015
Improper posture is the root cause of neck and shoulder pain. Stiff neck, frozen shoulders, upper back ache, headaches and migraines can be effectively cured by simply keeping a normal body posture. Many people believe that they have a short neck. However, there is no such a thing as short neck. All humans have 7 cervical vertebrae, and in case of short neck, the neck is curved too deeply.
There are many factors which can cause pain in the neck and shoulders, including permanently tense and raised shoulders, stress, improper sleeping position and cold drafts.
There are certain simple tips which can help you prevent neck and shoulder pain, such as being physically active, try to keep proper body posture and taking some painkillers to relieve symptoms.

Also, you can try the following steps:
Shoulder Alignment
Turning Out the shoulder joint.
  1. Stand up with the arms hanging loosely by your sides, like the sleeves of an empty coat.
  2. Rotate the wrists outward as far as possible.
  3. Release the rotation in the lower arm (turn your palms in towards your thighs from the elbow)
  4. Keep the shoulders and upper arm in the same place as in 2. above.
There should be a feeling of widening and flattening of the area immediately in front of your shoulder, allowing the shoulder joint to be placed sideways of your body rather than in front of it.
Relax the Shoulders
Bad and good neck alignment. See the Double Chin in the first picture?
Raised shoulders cause the curve in the back of the neck to be too deep. In this position, the head is carried too far in front of the body, as you can see from the red line of gravity.
This unnecessarily strains the muscles of the neck. A shortened neck is the common cause of headaches and migraine. A double chin also occurs when the head is not properly carried above the spine. Firstly loosen the shoulders with the “Arm-swings and Circles” moves below, then proceed to the neck exercises in the following section.
Arm Swings
Stand in a stable lunge position, the left foot in front and the right foot behind with the front leg bent and both heels on the floor.
Swing the right arm up as far as you can until you feel the limit in the shoulder joint.
Swing the arm down and back, again as far as you can feel it stop in its joint.
Reverse the position of the feet and repeat with the left arm.
Half and Full Arm Circles
There should be a feeling like you want to throw away your hand.
Full Arm Circles
Stand in the same position as in the previous set and then make continuous backward circles with your arm. Again, inhale as you go up and exhale as you go down. Begin slowly and increase the speed of the movement until your arm wants to circle quite fast to throw off all the tension; until there is a tingling sensation in your fingertips. Your hand will be quite red, full of blood. When you are done, lift the arm above the head and shake the hand to allow all the blood to flow back down again.
Change the position of your feet and repeat on the other side.
Note: Any clicking or crunching noises in your shoulder are normal, as long as it doesn’t hurt. All the above moves are lubricating your stiff joints. After a couple of repetitions these noises will disappear.
Over Curvature of the Neck
If you hold your neck in this position, you have a real problem. Muscles go into spasm and lead to neck and shoulder tension, headaches and migraine. A partly self-strangulated neck obstructs the normal blood supply to the brain.
Those who don’t like to look up
When the neck is over-curved, the head is not aligned above the spine but has to be carried in front of the body. That creates tension and pain.
Where Your Neck Should Be
Correct head alignment when looking straight ahead and when looking up.
The human skull is supported by the Atlas (the top cervical vertebra) centrally at some point between the ears, in line with the central line of gravity. Then, when you look up, keep your neck long as shown here.
Yes, No, and Maybe
You can do these moves regularly, when showering or when brushing your teeth.
These moves allow the neck to move in the three planes of motion, round the sagittal, transverse, and frontal axes which I prefer to call ‘yes’, ‘no’, and ‘maybe’.
Caution before attempting neck exercises, you must establish the severity of your pain by consulting a physician or movement therapist.
The “yes” sequence purpose is to touch your breastbone with your chin. If the back of your neck is completely free of tension your chin should touch your breastbone when you look down – with your mouth closed.
On the upward movement of the “yes” sequence keep the back of your neck long as explained earlier.
Slowly repeat 1. and 2. for as long as the noises inside your neck go away.
Caution if you suffer from a posterior disc bulge. Avoid going too far down on this move as it would only increase the damage.
On the “No” sequence, keep the head central above the spine (between your shoulders. Try to see as far back behind you as you can on each lateral rotation but don’t lift up your nose. Slowly repeat looking to the left and right until all the little noises inside your neck disappear.
On the “Maybe” sequence, put your ear down towards the shoulder while keeping your nose facing the front.
Gently repeat each move eight times or more until all the crunching noises in your neck completely disappear.
Head Rolls
Slowly roll the head around clockwise to see how much of your entire periphery you can see. Also, imagine a butterfly is flying around your head and you have to follow it with your eyes. After the third circle, you will be able to see a little further. There may still be some little noises going on in your neck. They will eventually disappear. When you’ve done about four or five rolls, repeat them anti-clockwise. For best results, this exercise can be done while you are in a warm bath under water where your head is virtually weightless.
How Do You Sleep?
There are certain sleeping conditions which can cause a stiff neck.  Avoid sleeping in a cold draft since this can cause your neck muscles to contract during sleep. Get rid of pillows that take the neck out of its neutral alignment. For instance, if you sleep on the right side and the pillow is too large, the neck is prone to being pushed too far towards the left shoulder. In this case you can wake up with a stiff neck.  You should choose a pillow that is firm and no thicker than the space needed for your head to lie flat on its ear without curving up the other side of the neck.
Learn how to meditate in a horizontal position on the floor
Lie on the floor on your back and allow gravity to straighten you out while you relax. Close your eyes and meditate as shown in the illustration below.
You can stay in this position for as long as you like in order to relax and meditate.

Advanced Neck Lengthener
Fourni par Blogger.
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