DIY Workout Recovery, Mobility and Massage - Stiff Neck? Try This Self Massage + Stretch
This weeks mobility massage and stretch helps with stiff necks and can also help with things like tension headaches. Give it a watch below…
Ever woken up with a neck that feels like it's been through a rigorous workout? Yup, we've all been there. Our necks are like our workhorses, carrying the weight of our heads and all the stress of our lives. So, it's no wonder they get stiff and sore sometimes.
But don't fret, fellow neck-ache sufferers! There are a few simple stretches you can do to loosen up those tight muscles and bring some relief to your aching neck.
Some Brief Anatomy:
The human neck is a fairly complex and versatile; not to mention vital!
It connects the head to the torso and is comprised of the cervical spine: The seven bones of the cervical spine, or neck vertebrae, provide support and protection for the spinal cord and allow for a wide range of head motion. Over 20 muscles in the neck help with tilting, nodding, and rotating the head. They also provide support for the head and aid in chewing, swallowing, and breathing. Major arteries and veins that supply blood to the head and brain are also housed here and include the carotid arteries, jugular veins, and vertebral arteries. Numerous nerves pass through the neck, connecting the brain to the body. These nerves control sensory perception, motor function, and many other vital processes. The neck even houses several important organs, including the larynx (voice box), trachea (windpipe), esophagus, thyroid gland, and parathyroid glands.
The neck is a remarkable structure that plays a vital role in our daily lives. Its complex anatomy and diverse functions enable us to move freely, communicate effectively, and protect our bodies from harm. With all those important functions, it’s no wonder a cranky neck can lead to issues both above a below.
Now back to your quick and easy self-massage and stretch:
First, take a few deep breaths and let your shoulders drop away from your ears. This simple act can do wonders for calming your nervous system and easing tension.
Next, give your neck a gentle stretch by pressing your fingertips near your collarbone and pulling them downward gently while tilting your head in the opposite direction. This should feel oh-so-good, especially if you've been spending too much time hunched over your computer or phone.
You can do the same stretch technique to the sides of your neck, rotating your head in the opposite direction from where you are pulling the tissue back. This allows muscles to glide next to each other as they move in opposite directions. This helps to break up areas of friction as well as creates a soothing effect on your neck.
Next, massage little circles into the tops of the shoulder and base of the neck. This movement often hits the spot on the shoulders that we all know to be very tender and sore. We put a lot of strain into this area of our neck throughout the day so spend some time here and go as deep or as light as you need to start getting that relaxed sensation.
Apply the same circular technique to the base of your skull, right below that bony landmark. A lot of tension headaches start here and I find that when I drop my head down while putting pressure into that soft tissue and pull in the opposite direction, my tension headache starts to release and I feel the rest of my body relax along with it.
Remember, the goal is to calm your nervous system, increase circulation and hydration to your neck, and prevent that nagging tension from turning into something worse. So, give these stretches a try as often as you need, and your neck will thank you for it!
If you missed our last movement flow piece with a video to try for cranky hips, check that out here.
Interested in having some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.
We will be back again soon with more DIY mobility and massage, but if you have a specific issue or area you would like to see us cover in one of these, message us here.