Caring for Your Neck

Caring for Your Neck

Sometimes the weight of your head can just feel like too much for the column of bone, muscle and important vasculature, airway, and other structures that make up your neck. If you feel like your neck needs some TLC, try these exercises. If you are having numbness and tingling down one or both arms along with your neck pain, or your pain is interfering with your quality of life, see your doctor and ask about physical therapy for your neck.

Levator Scapula Stretch

With your left hand grasping the edge of your chair, turn your head to the right and tuck your chin down toward your chest, as if you are taking a surreptitious sni of your armpit. You should feel a gentle stretch of the back of your neck on the left side. Hold for 30 seconds, then switch sides.

Upper Trapezius Stretch

With your left hand grasping the edge of your chair to help anchor your shoulder down, tilt your head to the right, keeping your nose pointing straight ahead. You should feel a gentle stretch of the left side of your neck down to your shoulder. Hold for 30 seconds, then switch sides.

Cervical Range of Motion

Perform these movements slowly and within a range that does not increase your pain. Move your head up and down ten times. Turn your head side to side ten times. Tilt your ear to your shoulder on each side ten times. Try to do these with your head positioned right on top of your shoulders.

Chin Tuck

While lying on your back, sitting up, or standing, pull your head back gently with your nose pointing straight ahead as though you are trying to give yourself a double chin. Your chin should feel like it is tucking back into your neck or upper throat. You might feel a gentle stretch at the base of your skull. Perform 10x.

Diaphragmatic Breathing

Sometimes, your neck and shoulders ache just because you are holding stress and tension in that area. is isn’t necessarily an exercise of your neck, but it is great at relieving stress and grounding you in your body and in the moment. Sitting in a chair with a back that is supportive (though you can really do this anywhere once you have the knack), place one hand on your stomach and one hand on your chest. Take a deep breath in through your nose, allowing your belly to rise into your hand while your chest stays relatively still. Once you have taken the biggest breath you can, slowly blow the air out, allowing your belly to compress down to help expel the air. Repeat 3x, then take a short break. Do 4 cycles. for an extra dose of relaxation, try the 4-7-8 method: breathe in for 4 counts, hold the breath for 7 counts, then breathe out for 8 counts.

Suboccipital Release

Place two tennis balls into a sock and tie the end. Lie down with the tennis balls positioned at the base of your skull where your head meets your neck so that they are on either side of your spine. If this feels relieving, you can either just let gravity do the work or gently tuck your chin back or rock your head side to side slightly for a little extra pressure. Try this for 2-3 minutes. For a more gentle alternative, you can place the sock between your head and the wall standing up so you can control the pressure more easily.

By Hannah Williams, PT, DPT