How to deal with neck pain

A few years ago, when I was going through some difficult times, my neck was so stiff I could barely move. Some of my clients also suffer from sore necks due to poor sleeping habits (insufficient support from your pillow, too firm). You may also feel neck pain from a long day in front of your computer. Let me share with you some great ideas to help you. Stretch your Neck: In order to overcome neck soreness and pain, we want to increase the range of motion - that's how much movement you have in the neck. Having full range of motion helps all the tissues in the neck to heal properly and prevents any compensation movements from other joints due to a loss of range of motion in the neck. One of those compensation movements could lead to shoulder pain. By stretching your neck you will also reduce neck muscle tension, which could lead to joint damage and more pain. Try Active Range of motion or Dynamic Stretching for you neck. Slowly rotate your head to the side, to the point where you feel light resistance (you should feel no pain during the movement). Now hold the end position for a second and then come back to the start. Keep your head level, in good posture, at all times, do a number of repetitions. Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 times. Gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 more times. (source About.com Physical Therapy) With time and reps, you will find that your range of motion will gradually increase and you will move more freely. But watch out about pushing too hard - it can irritate the muscle, which may lead to increase in neck pain and decrease in movement.

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257 In my next blog I will review neck passive stretches for you to try.