Relieve the Strain, Ease the Pain: Tips for Neck Care
Try these strategies to help manage your neck issues in between Physical Therapy sessions:
START YOU DAY :Do the ‘Upside-Down-Yes-And-No-Nods’. Let your head fall down towards the ground and gently nod your head ‘YES’ and ‘NO’ 3 times. Think DOWNWARD DOG, or put your head between your knees in sitting. This helps to unload the head from the force of gravity and to unlock the upper 2 neck bones that are the source of 30% neck aches.
KEEP IT MOBILE: Do ‘Head Rocks’: This simple motion is ideally done while lying on your back. Gently nod or rock your head while keeping your hands behind your neck as in the photo above . The idea behind this maneuver is that it can help bring your middle neck bones, the source of 30% more of neck aches, back into their efficient alignment.
WORK OUT TIGHTNESS WITH RAD ROLLER: This helps to address lower neck/upper back pain which is the last 30% of neck pain. Check out the RAD Roller @ OPTP (refer to photo below ), or use small balls to work out the lower neck and upper back pains by moving your body up, down or back and forth over the roller.
WEAR A NECK SUPPORT : Just like you may wear an ankle support/brace when you sprain it, put on a neck brace/support when your neck is hurting. The support gives your neck muscles some ‘time off’ and a chance to heal and bring down inflammation. Plus it’s great to use on long car or plane rides, as it keeps the neck in alignment. Give it a try! Try this Neck Support
SLEEP ON A SUPPORTIVE PILLOW: There are SO many pillow choices and it’s very hard to choose just one. Try out as many as you want and then go for the one that cushions your head like a cloud (ahhh…)
SLEEP ON YOUR SIDE : Side sleeping keeps your neck efficiently supported. When you lie on your back or stomach, the neck has a tendency to turn one way or the other for hours at a time (ouch!)
These are ONLY recommendations
If you need individual care, please reach out and schedule a tune-up session
