Neck Pain Part 3

Eliminating neck pain for the long term (3 min read)

Hopefully you’re up to speed with our previous blogs (Neck Pain Part 2), taking you through the source of your neck pain & how to start resolving it.

This time we’re going to look at eliminating neck pain for the long term. There are two key components to this, and if you can implement them, you’re very much on your way to having a pain free neck.

1: Neck position – How your neck is positioned on a day to day basis is critical to eliminating neck pain.
2: Shoulder position – I’m sure you’ve heard “shoulders back, chest tall” many times by your colleagues, physio or perhaps your trainer. They’re certainly right.
But how do we know what the right position is or how we can maintain the best position at all times? Now that’s the magic question.

Neck Position:

This is incorrect -

– watch the forward tilt & extension of your head. This places excessive pressure on both your neck & shoulders. 

This is correct -

– Notice that the chin is tucked in & there is no excessive forward tilt. You may not be able to do this all the time but getting it right more of the time will certainly make a difference.

Shoulder Position:

Here are two exercises to help practice good shoulder position:

Notice both exercises are reinforcing the shoulders to sit further back. Pay attention to how your shoulders are positioned and practice the exercises as often as you can.

1 – Pink Band OH press
2- Pink band shoulder abduction
    • Get your shoulder in the right position.
    • Place the opposite hand on the shoulder that’s working to keep it in position.
    • Perform each repetition of the movement whilst maintaining position

Migrating Tissue Stress

When we stay in the same position for a prolonged period of time, the stress on your tissue stays in the same place. The more stress the tissue accumulates (comes in the form of muscle tension), the more likely it is to stiffen and cause pain.

If you can keep your body moving it will go a long way.

How do you keep moving in a chair? Simple –

All of the above will certainly help but keeping your neck free of pain is an ongoing process. Once you pick up the right habits it’s easy going from there.

Even if you get the odd pain here and there, you now have the tools to manage and resolve the pain.

Equipment – Our TheraBand is purchased from Iron Edge, but any TheraBand on eBay or your local physio will do. Check that it’s similar to the one we’ve used.

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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