Hi, Joel Key here, physical therapist, rehabilitation specialist and founder of Minimal Health, where we make health simple. And in this tutorial, I’m going to teach you the best stiff neck treatment and exercises you can do at home or the office for fast pain relief. So stay tuned. So you’ve woken up with another stiff neck you can hardly move. Or your stiff neck becomes so painful at the office that working or looking at the computer screen become a living hell. If this sounds like you, you’re not alone.
Thousands of people suffer the same symptoms needlessly every day. You just need to know the stiff neck treatment and exercises that will give you fast pain relief and get rid of the problem once and for all. And you’re in luck, because I’m here to show you how. Before we talk about treatment, go ahead and subscribe to my channel so these tutorials come straight to you. And also, if you find this tutorial useful, click below to like it. Stiff necks are such a common problem. Sometimes they can be caused by natural wear and tear as we get older, but more often they’re.
Linked to our sleeping and working postures. We often stay sitting in poor postures for days at a time, and it’s this lack of movement that can cause the neck to stiffen up. So if sitting in a poor position for too long is the problem, moving your neck is absolutely vital for your stiff neck treatment. To get us started you need to assess where you are on the spectrum of neck stiffness and pain as treatment will differ. When you have a really bad stiff neck you’re likely to have a lot of pain, which is usually.
On one side. You probably feel like the rotation and side flexion movements to that side are pinched or blocked, while the opposite movements may just feel a little bit tight. Before starting any exercise it’s great to use a wheat bag or hot water bottle on the neck and shoulders. Use this for ten to twenty minutes. The first exercise I recommend patients working on is rotation and side flexion and to start doing these movements away from the painful side. So, if you’re neck pain is on the left side begin gentle rotation and side flexion.
Movements to the right. You want to try and do five to ten gentle repetitions. When your neck’s freed up a little begin the same movements to the left. With these movements always stop before you reach the pain, as it might make your neck worse. I would also do shoulder rolls to get rid of any tension in your shoulder muscles. After performing these exercises for a day or so, depending on how bad your neck is, I would introduce flexion and extension. Again not pushing into the pain. Use the heat on your neck two to three times.
A day and perform the exercises gently every hour. As your neck starts to improve or if you only started with a small stiff neck problem you might not get pain all the time, but only when you move your head a certain way. One of your rotations or side flexions may be a little blocked, but otherwise your neck might move quite well. If this sounds like you, now’s the time to start stretching. So do one or two of the following stretches every hour. Hold these stretches for thirty seconds but don’t stretch into the pain. As your stiff.
Neck improves, you need to move onto more advanced exercises. If you want to find out about my advanced exercises that will get rid of your stiff neck once and for all go ahead and download my free tutorial, telling you exactly what you need to do. To download it now, all you have to do is click the link here. Right, lets get into the stretches. Start by stretching into rotation. If it’s too painful to stretch into the blocked side, stretch to the other side first for a day or two to loosen the neck up. Put your hand.
On your opposite shoulder to make sure your body doesn’t turn along with your head. For this side flexion stretch you can either look straight ahead or tilt you head forwards slightly to isolate a different part of the muscle. Again if it’s too painful to perform the blocked side try the other side for a few days first. For this stretch you need to tilt your head diagonally forwards and you’ll feel the stretch from your shoulder blade to the back of your head as illustrated by the blue line.
In the top right of the tutorial. This muscle is commonly affected by neck pain and so you might find this stretch is tight one of both sides. Try to keep your opposite shoulder down throughout the stretch and you can do this by sitting on your hand. This is a slight variation of the side flexion stretch that will isolate the muscles as illustrated by the blue line in the top right tutorial. You can also add some extra pressure with your hand if needed. Do not push into pain or severe blocked movement.
With this stretch. If this movement is too difficult, just focus on the other side flexion stretches we did before. This next stretch is one that you need to do in three phases. Firstly you need to rotate your head over to one side. Then you need to side flex your head by taking your ear down towards one shoulder and finally you want to tilt your head backwards as if you’re looking up towards the ceiling. Again if this is too difficult, just focus on the other exercises. The first step in performing the neck flexion stretch is to make a double chin. Afterwards,.
Neck Pain Stretches Exercises Ask Doctor Jo
Hey everybody, it’s Doctor Jo. I’ve got another helper with me today. This is Molly, she’ll be observing and making sure I do everything correctly with good technique. So what we’re going to be talking about today is our neck stretches. Now the neck can be very tricky and it can have serious, serious injuries to it, so it’s key to go to your doctor or your physical therapist and get a correct diagnosis and get imaging that you need. So this is really just some gentle stretches to get you going if your neck is just stiff.
Or maybe you slept on it wrong. So the first thing we’re gonna do is we’re gonna start off with some gentle stretches, not even using your hands but just with your neck. So the first thing I’m gonna have you to do start off is just bring your chin down to your chest. And then hold it just for about 510 seconds and then look back up towards the ceiling. Same thing for just about 510 seconds. Now you want to make sure you’re staying in a plane front to back, that you’re not turning your head. This is really in a straight plane.
Bringing that chin down to your chest and then bringing it back. Good. Now then the next one what you want to do is you want to take your ear to the side. Now this is another key, you just wanna gently bring it to the side. You don’t want to bring your shoulder up, your not actually touching your shoulder to your ear, your shoulder is staying in one spot. You’re just bringing it over, same thing now, it’s in a plane this way. So you wanna keep it in that plane you’re gonna stretch about 510 seconds, and then your gonna come.
Back the other way. Stretch 510 seconds. Good. So you’re gonna do that about 35 times in each direction, good. And once that gets a little bit loosened up, now what you’re gonna do is you’re gonna rotate a little bit. So you’re just now gonna turn, almost like you’re looking over your shoulder. Same thing about 510 seconds and then turn back the other way. Very good and then stretching it out. So those are just starting off with some simple stretches without doing anything except moving your head and getting those stretches.
In there. Front to back, side to side, turn to turn, Molly’s embarrassing me, but that’s ok. So the next thing that we’re gonna do is we’re going to add some overpressure. Basically what overpressure is is you just use your hand to give you a little more pressure added to the stretch. So these stretches are actually going to be our traditional 30 second stretches, 3 times on each side. Now the key is for this one is you’re gonna hold your hand underneath your leg. Now the key for this is it’s gonna keep your shoulder flat and it’s gonna pull.
Down a little bit. so you’re already getting a little bit of a stretch. What you’re gonna do now is your just gonna bring your hand on the top of your head, not on the top of your head right here, but on the top towards the opposite way and your just gonna pull over to the side. Straight over. You want it to go in that plane, you’re trying to take that ear to the opposite shoulder. And you’re just gonna take some deep breaths, breathe in and out, might fall asleep. And those 30 seconds, 3 times each on both sides. Make.
Sure you’re doing both sides so you keep everything even. Alright, so then last one that I’m gonna show you is our levator scapulae stretch, and that’s the muscle that pulls your shoulder blades up, that scapulae up. The key for that one is lot’s of times people get hunched over a lot, they’re typing on the computer, and those muscles get really tight. ANd when those muscles get tight, people tend to get tension headaches. So a really good way to stretch that out is your gonna take the arm same side that it’s hurting, and your gonna put it up.
On your shoulder if you can. And then what you’re gonna do is you’re gonna take your other hand and put it kind of on the back of your head. And you’re gonna pull it towards your opposite knee. So you’re not pulling it straight down, your not pulling it to towards the side, but towards your opposite knee. Almost like a 45 degree angle. So your gonna hold it up as high as you can, and you’re gonna pull your head down. A nice stretch, remember those stretches don’t want to be painful, you don’t want to feel any pain in.
Myofascial Pain Syndrome and Trigger Points Treatments, Animation.
Myofascial pain syndrome is a common chronic pain disorder that can affect various parts of the body. Myofascial pain syndrome is characterized by presence of hyperirritable spots located in skeletal muscle called trigger points. A trigger point can be felt as a band or a nodule of muscle with harder than normal consistency. Palpation of trigger points may elicit pain in a different area of the body. This is called referred pain. Referred pain makes diagnosis difficult as the pain mimics symptoms of more wellknown common conditions. For example, trigger point related pain in the head and neck region may manifest as tension headache,.
Temporomandibular joint pain, eye pain, or tinnitus. Symptoms of myofascial pain syndrome include regional, persistent pain, commonly associated with limited range of motion of the affected muscle. The pain is most frequently found in the head, neck, shoulders, extremities, and lower back. Trigger points are developed as a result of muscle injury. This can be acute trauma caused by sport injury, accident, or chronic muscle overuse brought by repetitive occupational activities, emotional stress or poor posture. A trigger point is composed of many contraction knots where individual muscle fibers contract and cannot relax. These fibers make the muscle.
Shorter and constitute a taut band a group of tense muscle fibers extending from the trigger point to muscle attachment. The sustained contraction of muscle sarcomeres compresses local blood supply, resulting in energy shortage of the area. This metabolic crisis activates pain receptors, generating a regional pain pattern that follows a specific nerve passage. The pain patterns are therefore consistent and are well documented for various muscles. Treatment of myofascial pain syndrome aims to release trigger points and return the affected muscle to original length and strength. Common treatment options include.
Manual therapy, such as massage, involves application of certain amount of pressure to release trigger points. The outcome of manual therapy strongly depends on the skill level of the therapist. The Spray and Stretch technique makes use of a vapor coolant to quickly decrease skin temperature while passively stretching the target muscle. A sudden drop in skin temperature provides a pain relief effect, allowing the muscle to fully stretch, and thus releasing the trigger points. Trigger point injections with saline, local anesthetics or steroids are well accepted as effective treatments for myofascial trigger points.
Text Neck Pain Relief Stretches Exercises Ask Doctor Jo
Alright Molly, ready, let’s take a selfie. Your Grammy will love that one, let’s send it to her. Ohhh, my neck, it kind of hurts. Hey everybody, it’s Doctor Jo. Today I’m gonna show you some stretches and exercises for text neck. This is the new fad, everybody’s doing it. Looking at their phones, trying to make sure nobody’s seeing them texting on their phones. The first thing that’s gonna help with text neck is to change your posture. You know, if you’re trying to be sneaky texting on your phone, you probably shouldn’t be texting.
On your phone, so when you’re looking at your phone, bring it up so you don’t have to hunch your neck down. Cause what happens is the neck muscles back here get over stretched, the upper back gets over stretched, and then all these muscles get tight in the front. So the first exercise is a simple chin tuck. Not down to your chest cause that’s what you’re doing, you want to take your chin, and push it backwards. So I always have people put their finger on their chin, just as a little target, and then tuck it in. It’s gonna look.
Funny, gonna have lots of chins. Hold it for about 35 seconds, and then relax. Come in, pull, hold, and then relax. Do that about 35 times. The next one is to open up the chest area cause if you’re hunching over, these pec muscles are gonna be tight. So just a scapular squeeze, pulling back, and then coming forward will help. So you want to imagine that somebody’s got their hand on your spine in the middle of your back, and squeeze and hold, and then come back. I’ll turn a little bit so you can see it. Squeeze and hold, and.
Then come back in. The next stretch is gonna be a chin tuck lying down. So this time you’re gonna roll up a towel and put it right in the curve of your neck. Again, you’re not tucking your chin this way, but you’re tucking it in towards you. Pushing down towards the floor. So just nice and relaxed, and then pushing down. Holding that for about 35 seconds. And then coming up. Tucking in, and then coming up. The towel’s there to give you a target, so you’re pushing those muscles in towards the towel. And then up. So the last exercise,.
Grab a pillow, turn over onto your stomach, and put the pillow right at your stomach and chest area. This is to stretch again your upper back. Put your hands kind of on your lower back. Keep your neck in a neutral position and come up. Just a little pause, 12 seconds, and then come back down. There you have it. Much better! So those were your exercises and stretches for Text Neck. If you have any questions, leave them in the comments section. If you’d like to check out some other tutorials, go to AskDoctorJo. Don’t forget to follow.
First Rib Mobilization for Neck Shoulder Pain Relief Ask Doctor Jo
Hey everybody, it’s Doctor Jo. Today I’m gonna show you how to mobilize your first rib. It can cause a lot of problems like numbness in your arms or even headaches. So this is a good way to try and get some of that calmed down for you. THere’s some simples exercises, let’s get going. The first thing you can do is grab a belt or something tight, maybe even a long beach towel. But you want it to be something firm, not like those bands that give. Put the belt around the top of your neck and shoulder on the side that hurts.
Hold it here with the other side and if you can, if your arm’s not hurting badly enough, grab behind you, so your kind of at and angle. Almost like a seat belt like when you’re putting the seatbelt on. You want to take your neck and side bend towards that side and kind of turn down cause that makes those muscles those scalene muscles relax so it’s holding on to that first rib there. You want to push down towards that opposite side. And give a nice big pull, hold it there, and take a deep breath. As you let the breath out, pull even harder.
And hold it there about as long as you can, 30 seconds, and then relax. If that gets pretty easy, and your not feeling quite as much of a stretch, you can actually then take a ball, racquetball, tennis ball, something kind of firm, and put it in that same spot. Right where that first rib rolls around the neck to the shoulder. Put it there, press down, side ben your head again. Nice deep breath, and I’m pushing down as I’m breathing out. Holding, holding, holding, and then relax. You can do this as many times as you want.
Neck Spasm Stretches Ask Doctor Jo
Hey everybody, it’s Doctor Jo. Today I’m gonna show you some stretches for neck spasms, which are never fun. So let’s get started. For the first exercise, just take you hands and kind of clasp them behind your head and your neck area. Bend your head forward, tucking that chin in, and by using your elbows to help give you some motion, just rotate you head back and forth. So you’re kind of pulling through with that bottom elbow just to give you a little stretch in there. You can just move back and forth like I am about 10 times, or.
You can kind of pause there and hold it for about 35 seconds. Stretching one way, and then doing that maybe 5 times with a 35 second hold. The next one you can still take your hands and kind of now clasp them a little bit higher up on your head, so not necessarily in the curve, but higher up. And then this time, just use your elbow on the top to kind of push over. So now it’s more of a side bending kind of motion. So reaching one way, and then.
Coming back. So same thing, you can either just kind of do a continuous motion side to side, or you can hold it there for about 35 seconds, and do about 5 of those. The last stretch you’re gonna need a towel. Something long enough to actually wrap around you a little bit. Now don’t try strangling yourself, this is kind of an awkward motion. But with the towel on your left side, you want to actually take your right hand and grab it. And then the towel part on your right side, grab with your left hand. You’re going to bring it about.
Where your ear is and then across your face. Just really comfortably right there. That’s why you want to use a towel so it doesn’t hurt. And go up at an angle. Almost like towards the crease in of the ceiling, and then pull to the side, while you’re taking your other hand and pulling downwards. So this is just gonna give ya an extra tight rotation stretch there. Hold this one for about 1520 seconds if you can. And then come back down, switch sides, holding here, pulling up here, and going towards the other side. There you have.
Low back, headache, and neck pain treatment Cumberland and LaVale MD 21502
This is Nick, Nick had suffered with low back pain for years and it was just getting worse. The pain was constant, keeping him from doing the things he loved. He was missing out on life, there had to be a solution, but what He’d been to all kinds of doctors, taken lots of medications, he even tried physical therapy, but nothing stopped the pain. Nick was beyond frustrated and he was losing hope. He was afraid that he would really just have to learn to live with the pain like his doctor had said, and this was simply not acceptable.
Nick’s coworker had suffered with similar pain a few months back and he told Nick to call Accent on Health in LaVale Maryland because he had found relief from his pain there. Nick called Accent on Health right away and was very surprised when he was scheduled to see Dr. Bohn later that same day. Nick found the staff at Accent on Health to be friendly and the office was clean, welcoming, and uptodate. Nick’s exam was very thorough, xrays were taken, and his posture, gait, and range of motion were evaluated, but Nick was most impressed by the take home printed report with an action.
Plan detailing how Dr. Bohn intended to correct his low back pain. After just a few visits Nick began to feel better and was able to get back to doing the things he loved. Life was good again. So why are you still suffering Just like Nick you can find out how to end your back pain and start living life again. If you would like some free information about ending your back pain without drugs or surgery just enter your email in the box below and we’ll send it right out, or if you prefer,.
How to Treat Neck Pain at Home
Hi, my name is Dr. Troy Giles. I’m a Doctor of Chiropractic and today for my friend Janean, I can’t remember what state your in, but we’re making this one for you and for anybody else that has issues in their neck. How to take care of your neck, I get people from all around the country calling, around the world, saying what, you know, do I see a chiropractor, what do I do What can I do at home What I’m finding, what we find in chiropractic is anterior weight.
Bearing. It means the your head is forward. Let me step over hear. Your head, many times if you look at the shoulder, the ear, center of ear should be through the center of the shoulder. But most people, because of what we do all day, here I am over on the computer and my head’s forward. I’m looking down. You’ll notice I’ve even created a podium down here. There’s a podium that hold up this work station so that my screen is here in front. But you know what It’s still not high enough. Because what I want this, I want this, this screen.
So that my eyes are level at one third of the screen, the lower third. That’s where I want my eyes to be seen. So in reality this should be up higher, for sure this screen. But we have anterior weight bearing. Our heads are forward all the time because we’re on the computer or reading books, or students, or whatever. I like to show this to my patients. I have this ball and it’s a five pound sand ball. Normally if the ball is right over the top of the shoulder, or top of the arm, it’s easy to hold. But if I move my shoulder, or.
My arm forward by 3 or 4 cm, all of a sudden I can start to feel pressure down here in my arm, which would represent the low back of a patient. Up here would represent the neck of a patient. So if you’re carrying your head, that’s weighted, forward of the shoulder, the ear should be over the center of the shoulder. If my head is forward, we call that anterior weight bearing. Just watch, go to the mall and watch people. You’ll see that their heads generally are forward. So what happens is if your head is forward, you look down at.
The ground. Well most people don’t want to look down at the ground, the do this. So you see what happens, the neck is forward, now the head shifts back and it compresses right back here at the back. Now I’m going to show you an xray here. This xray, if you notice, this is the second cervical vertebrae, right here. Here’s 2,3,4,5,6,7. So this vertebrae right here should be over the top of C7, so it should be back here. But what’s happening is her head’s forward and you’ll notice right here there’s a bone spur. That’s because her.
Body’s trying to buffer, it’s trying to support that head from being so far forward. So we want to try to do is to get this patients head backward. We do that by laying them on their back and we put in a wedge right here, or a rolledup towel that’s going to be on the shoulder blade that’s going to allow, over time, her head to stretch back over. So what I do is I sell these wedges. These are twenty bucks here at the office, or you can get a rolledup towel. When I roll a towel up, they’re just like this. They’re, you know,.
Just a regular towel, I sit this on the edge of their bed. So now their head can hang way off. Now when I’m talking about getting back so that it’s on the back, I don’t want your neck to be on the towel. That’s not doing it. I want it to stretch way back. Because what’s happening is those ligaments, we want them to have what’s called ligamentous creep, where the ligaments start to creep like this. It’s going to allow the front ligaments to loosen and get my head back. So where I want the towel is back on my shoulders so that.
My head can go way back, even further. Because I want my head to hang and over time, over ten minutes, twice a day, my ligaments here are going to stretch. It’s going to allow my head to come back. So this is doing the first thing, which is to increase this cervical curve. Right now it’s way forward and we want it to come back so these ligaments are going to stretch. Ligamentous creep is going to allow these to stretch and open, elongate, so that my head can come backwards. See that So does that make sense That is so big, if.
You can get this, if you can understand this concept, I’ve just saved you a ton of time and energy and dysfunction in your life. The other thing that’s very important, here’s 1,2,3,4,5,6,7, five right here, six and seven. See how there’s a spur here There’s a spur right here, that’s right, that’s right where the vertebrae runs to the thyroid and to the heart and lungs. Right here if I click on my nerve sheet, C5 runs over here to the thyroid, down the arms. So people come into me all the time and say oh I’ve got pain. I’ve got.
Pain running down my arms or my hands are numb. I say well that’s too bad, I wish that wasn’t so. I feel bad you’ve got that numbness in your hands, but I’m much more concerned about your thyroid and your heart and lungs. Watch this. Here I am at C5. Here is C6. C6 runs to heart and lungs. C7 runs to heart and lungs. T1 runs to heart and lungs. What I’m telling you is that the nerve roots that exit the spine, am I kind of all over the.
Place today, keeping you awake. These nerve roots, right here, each one of these is a nerve root. Each one of these sections, if they’re being compressed, that nervous tissue, that nervous impulse runs out of your neck, from your head, from your brain, down your spine and out those nerve roots to the thyroid, to the heart, to the lungs. I feel bad that you’ve got numbness in your hand, but I’m more concerned about your lungs and your heart breathing, okay So by getting and laying on a rolledup towel, first off getting an.
Xray, finding out what position your in, that’s number one. If it’s forward, we need to get it back. It’s not that the chiropractors are all about making you straight in your spine. Oh look what I did I got this straight, spine done. That’s not it. That’s partially, but we’re more after the function of a straightened spine, straightened this way. You may have seen this picture before, but this is scoliotic curvature. This is a curve that’s scoliotic. It’s curved. This is going to wear out right here. It’s going to wear out right here because.
It’s being pushed upon and those nerve roots that exit the spine, they’re going to have trouble. Those organs that run to those nerve roots will diminish. The energy to them will be diminished. So if you get up here in the neck, where she’s had, this is the same patient by the way, the same patient with this curvature has this neck forward, okay So we’re right now talking about neck pain, getting you on your back, getting a rolledup towel in your shoulder blades at the edge of your bed, so your head can stretch over. That’s number.
One. Number two, we’re going to take a another little field trip now here at the office and I’ve shown you this before on other visits, but this time we’re going to talk here. This is the next thing we would work with. This is a very simple contraption. This can hang on the edge of your, of your, on the edge of a door. We’ve got a little bit of laundry to do. We’ve had a big day. This can hang on the door by the hinge. So you hang this.
Up and this now goes around your neck. Now you’re going to hang from your neck, go figure. So what we do is we put this around the back of the neck here. We usually get a little piece of paper towel and this goes on here on the front, okay So this, you put it around the back of your neck and this part right here goes to the front. Your knees are to the wall and your feet are to the wall. You lightly, lightly, rest your hands here. I’m.
Not going to yank down on my head. I’m just going to sit down, like I’m going to sit in a chair, sticking my bottom outwards sitting down. What this is doing is it’s decompressing my neck. This right here is going forward, this here is going backwards. So as I sit and just hang, it’s decompressing the neck. Then I stand back up for five seconds. Then I pull back down for five seconds. What that’s doing is decompressing those discs. As we’re pulling them apart it’s drawing fluid into the center of the discs, helping them to plump.
Back up, okay We sell these for $60 here at my office. You can order them from anywhere around the world. This will help decompress your neck. Remember everybody’s pretty much pushed forward and their pressing and they’re here. This helps to lift it, extract it, decompress it. We also use this machine here that helps decompress, but, you know, that’s if you were here at my office. I’m about telling you how to get a hold of these anywhere around the world to decompress your neck. That’s phenomenal. So again, we want to help that curvature come.
Back to where it’s straight. Let’s go back over to the xray again. By lifting, by lifting now, because remember the one went around the back of the head and the other went around the front. We’re lifting and extracting and that’s going to help decompress this compressed disc. You notice the dark space right here, there’s darkened. That’s a thick nerve that’s a thick disc. But right here has diminished significantly. It’s almost touching. But by pulling that apart, over time it can milk and draw fluid back into the center of the.
Disc. The disc is like a jelly filled donut. So if you can get the vertebrae above it and below it to sit in the center of that jellyfilled donut, it’s going to work much better. Think about it also as being a inner tube. If I have an innertube full of air and I sit on one side, all the air is going to be pushed and it’s going to bulge out the other side of that inner tube. These are little inner tube between each vertebrae and that’s what.
Hold the hole right here apart. That’s where the nerve exits the spine and comes out into the organ. See that This is huge. This is massive and I hope this has been beneficial for you. If you have any questions about how this works, or what to do, feel free to call the number on the screen and you can, we’ll answer any of your questions for you and we’ll sell you a decompressor, show you how to set, you know, how to set it up, how you roll the.