Neck Pain Part 2

3 things you can start doing to reduce your neck pain. ( 2 min read)

Hopefully you’re up to speed with our previous blog (link), explaining the source of your neck pain and beginning the journey to resolve it.

We wanted to share some very practical things that you can start doing straight away – all you need is a massage & tennis ball. It’s really as simple as that.

Releasing the upper back & neck

  • Lay flat on your back, placing a massage ball underneath your trap & upper back.
  • Locate any sore spots – there will be plenty if your neck is sore. Apply as much pressure as you can manage and wait for the pain to subside.
  • From there proceed to locate more spots and release them. The more you release the better your neck will feel – but only do as much as you can manage at any given time.

Releasing the shoulder joint

When we sit at our desks for prolonged periods of time, we tend not to move our shoulders, creating tension that often times leads to neck pain.

    • Place a massage ball against the wall.
    • Locate the sore spot – there will be many. Like before, apply pressure until the pain subsides. Continue to release the tension in those sore spots until your shoulder joint feels more mobile.
    • This will help reduce the overall tension & pain in your neck.

Shoulder squeeze

To help promote movement in your shoulder joint, try this simple exercise.

  • Hold your arms straight and keep your shoulders down.
  • Squeeze your shoulder blades together without bending the elbows too much. Hold for 2 seconds and relax.
  • Repeat 10 times.

Holding your posture

  • Sitting down or standing up, place a tennis ball in between the top of your collar bone and your chin.
  • Use the muscles in the front of your neck to hold onto the ball, and keep your shoulders back & chest out (posture up). Hold for up to 30 seconds.
  • This will help engage your neck flexors, ultimately allowing the neck extensors (back of your neck – where the pain resided) to work less and relax more.

Try the exercises and let us know how you go. This is a great starting point to getting rid of your neck pain and improving your quality of life.

The massage ball can be purchased from anywhere (a cricket ball will do if that’s easier). Any sports stores or online shops like Ebay will have them.

Thank you for reading our blog post, we hope the information was helpful.

Please comment below or get in touch if you have any questions.

Disclaimer: If you are currently experiencing severe/chronic pain, then you should be consulting an allied health professional (physiotherapist/osteopath etc.)

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