At Home Neck Pain Relief Techniques!

At Home Neck Pain Relief Techniques!

Stress and tension are common during times like these with the neck and back being the two most common areas needing massage therapy or treatment. Since we are unable to service your neck and back pains at this time, we want to provide a few techniques that can help in the meantime. With many of us working from home and constantly on our devices, added stress in the arms, shoulders, neck and back pain can be causing a lot of pain and discomfort. Here are some exercises or things you can do while sheltering in place!

Supplies needed:

  • Chair or something comfortable to sit on
  • Massage oil, cream or lotion with an easy glide

Diaphragmatic Breathing and Exercises

  1. Pursed Lip Breathing– While lying down or sitting up, take a deep breath through your nose and blow out through your MOUTH, as if you are about to whistle.
    • Let 2 seconds pass before the next breath.
    • Note: You will feel and be able to see your chest rise. ONLY your chest should be rising and NOT your shoulders.
    • Repeat this 3x.
  2. Neck Stretch: Middle- The pursed lip breathing should have aided in the dropping of your shoulders, so they’re not hunched up by your ears thus allowing your shoulders and neck to be more relaxed.
    • Sit up nice and straight and slowly tuck your chin to your chest to stretch your neck. You could possibly feel a pull or pain in your upper back.
    • Place two or three fingertips on the back of your neck near the base of your skull and press firmly and glide your fingers downward toward the base of your neck (where you can feel your vertebrae).
    • Perform the same motion on the sides of the neck and glide downward toward your clavicle and shoulder area. Perform the same task on the other side.
  3. Neck Stretch: Side- While sitting up in a chair with feet on the floor, turn your head looking to both your left and right; without moving your shoulders –as far as you can go, hold this position for 5 seconds before proceeding to the opposite side.
    • Do this exercise 5x (total of 10 movements).
    • If you feel pain, pinpoint the pain and press down on it and turn your head back to neutral (straight ahead)
    • Hold for 12 seconds while practicing the diaphragmatic breathing until the pain is bearable
    • Note: Using a scale of 1-5, where 5 is the worse pain; try to get the pain between 2-3.
    • Turn your head back to the opposite side and access the pain.
  4. Neck Stretch: Side -Bring your ear to your shoulder without hunching your shoulders until you feel a pull on the opposite side.
    • To improve the stretch, grab your head and pull down using the same hand and gently apply pressure. Hold for 5 seconds and slowly release the stretch. Perform activity on the opposite side.
    • For a deeper massage for the neck, use a soft fist with thumbs out and glide along the neck.
    • For a more pinpointed/isolated massage: using only the flat area of the index finger (top of your finger, not fingertip or knuckle) glide it down the side of the neck.

We look forward to servicing you soon. However, if you have any questions feel free to e-mail marva@nextmanupspa.com for more techniques and suggestions to help alleviate any stress and tension related pains.

Stay well! Until we meet again. Be sure to follow us on Facebook and Instagram for more tips!