Pain and “stiffness” in the neck and shoulder areas are such a common thing, however, it is not always best to stretch those muscles out. Too often people are maintaining the sensitivity of deeper structures by stretching the upper trapezius muscles (tilting the head forward and to one side), and pain persists for weeks or longer. Current evidence suggests that a variety of manual therapy treatments for the neck and upper back are often successfully used to try to lessen neck pain. These treatments include mobilization, which slowly and repeatedly moves the neck joints and muscles, and manipulation, which delivers a single, small, quick movement to the joints and muscles. Patients with typical neck pain may benefit from a physical therapy program that includes exercises combined with neck mobilization and upper back manipulation. Positions to avoid when you experience this pain would be talking on the telephone with your head tilted, sleeping on your stomach or carrying a heavy bag on one shoulder as they all involve sustain asymmetrical positions of the neck. Often a nice position to help alleviate the “strain” placed on the neck structures by too much looking down (neck flexion) is called a neck retraction: keeping your head neutral (do not look up or down), tuck your chin straight backward like you’re making a double chin. This should not be sustained, but repeated ten times in a row frequently throughout your day. This movement should not be painful, but instead should help to settle neck and shoulder area pain.
Posted on: Mon, 17 Mar 2014 14:42:46 +0000