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Neck Stretches.Neck stretches are many and varied. However, I am going to share with you neck stretching approaches that I find most useful on a daily basis in my physiotherapy clinic.There are many simple pleasures in life, but one of my favourite is a good neck stretch! When we look closer at you neck anatomy, we can see that your neck is made up of 8 bones called vertebra stacked one on top of the other. Ligaments surround these bones keeping them together. The role of a ligament is to attach one bone to another and they are similar to the thread in a necklace holding and connecting the pearls together! Little nerves pass between each of these bones and are responsible for fuelling the muscles in your neck and arm to work correctly. Nerves can be seen as the electricity supply to your neck and arm muscles. Around these bones, ligaments and nerves are the many muscles responsible for moving and supporting your neck.  So, if these muscles become tight they can pull your bones out of alignment.
As a result of tight muscles, the nerves and soft tissues in your neck may become strained. The end result is neck pain and dysfunction.
Muscles in your neck typically become tight slowly over time - they never become tight overnight! That is, if you sit or stand in a poor posture you will eventually end up with some of your neck muscles becoming tight. On a daily basis people come to me and tell me that they have developed neck pain overnight. However, the simple reason is usually that the pain they are experiencing is the end result of long-standing poor posture, where their neck muscles have gradually tightened resulting in their neck or back pain. This is similar to wearing a tight pair of jeans. As you know, you can wear tight jeans for months without any problem, and then on that special day they rip open! This is not as a result of an immediate weight increase but rather as a result of a gradual wearing over time!  You can help your neck muscles to relax and become less tight by sleeping with a good orthopaedic pillow. This enhances your posture while you sleep and helps prevent your neck muscles from becoming tight. Every day I am asked "how do I prevent my neck muscles from becoming tight?" My answer is that you need to correct your posture and to stretch your neck muscles frequently. Correcting your posture involves standing and sitting correctly. In effect, it's about relaising and maintaining a good posture. Neck stretches are many and varied. However, I am going to share with you the stretches that I find most useful on a daily basis in my physiotherapy clinic. You are safe to do these stretches if you have either minimal or no pain in your neck, shoulder, arm or upper back.
Do these exercises daily as a preventative measure for your neck pain. However, postural correction is a necessity in combination with this, as poor posture combined with these stretches may cause further pain. Seek professional help on postural correction when needed. Return from Neck Stretches to Neck Pain Return from Neck Stretches to Back Pain Relief Home |
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The information on this web site does not replace specific medical advice. It should only be used to complement advice from your doctor. Always seek in-person advice from a doctor or other qualified health provider for your particular condition. | ||
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