A stiff neck is commonly described as difficulty moving the neck and often stimulates neck pain from the lower part of the head up to the upper back. There are different ways to stretch for a stiff neck, but it can be prevented by doing regular exercises. Latpulldownmachine.com.au strongly suggests that at least 30 minutes of exercise per day is a good way to avoid a stiff neck.
Causes of Stiff Neck
If you are feeling neck pain, headache, an uncomfortable intensity in your upper back, and difficulty in turning your neck, you’re most probably suffering from a stiff neck. The root cause of a stiff neck is muscle strain. When this happens, a muscle that links the cervical spine of the neck with the shoulder receives too much pressure. It could be strained due to the following reasons:
- Sleeping without enough support for the neck. One of the most common causes of neck pain is the lack of support for a long period of time while asleep. This typically happens on long trips where an individual falls asleep without a pillow to hold up the neck.
- Turning the head from one side to another continually.
- Drooping the shoulder due to poor posture. Slouching for a long duration will eventually lead to a stiff neck.
- A stiff neck can also be stimulated by extreme stress or anxiety attack.
- Letting the neck be in an awkward position for too long. For instance, watching a movie and not realizing that your head is tilted to the side.
- Injuries from sports and accidents can also contribute to a stiff neck if the sprain is not treated.
It’s easy to determine the main cause of neck strain, but if the pain appears out of nowhere, it would be best to consult a specialist right away.
Ways to Stretch For A Stiff Neck
You can easily manage your stiff neck with simple stretch techniques. Check out these effective neck stretches below for your reference:
- Extending your neck backward. You can do this by slowly tilting your head up to stretch your neck. Hold it in for a few seconds until the pain subsides. Repeat if the stiffness is still existing. This stretch will target your front neck as well as the back of the neck up to the upper back.
- Stretching your neck from side to side. Keep your back and shoulders stationary as you do this stretch. Start by tilting your head from side to the side in a way that your ear will come close to your shoulder.
- Head-turning technique. To aid your stiff neck, turn your head from left to right and make sure to stretch your neck as far as you can once you reach each side.
- Rotation. This is probably one of the most known neck stretches of all time. Just simply rotate your head slowly from one phase to another and repeat by starting from the other side.
Other ways to lessen the discomfort in the neck is by applying an ice pack or hot compress to the tingling area. Over-the-counter anti-inflammatory drugs can also be alternative neck pain relief. Don’t forget to work out so that you build stronger muscles to support you.
Things To Consider
If the occurrence of the stiff neck is getting too frequent, and the severity of neck pain gradually increases, you might want to consider seeking medical assistance. Other symptoms like headache, fever, weakness, and feeling dizzy might indicate that you’re condition is far worse than a
minor stiff neck.
To prevent a stiff neck from happening, you might want to follow these preventative measures:
- use pillows that can keep your neck comfortable
- maintain correct posture
- get a massage
- avoid putting stress on your neck or back by carrying heavy objects
- exercise regularly
