Neck Relaxation Techniques

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Emotional stress can increase neck tension and interfere with or delay the recovery process. Reducing stress may help to prevent a recurrence of neck pain. Neck Relaxation techniques can relieve musculoskeletal tension.

When it's time to work on relaxing the muscle groups in your neck, you may find the following sample relaxation technique suggestions to be beneficial:

1. Raise and lower your eyebrows
2. Smile
3. Frown
4. Open and close your jaw
5. Move your head side to side
6. Move your head forward and back

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Relieve the tension in the neck muscles by stretching these muscles. For this exercise, bend the neck down slowly to the left and right as far as you can, flexing and stretching the muscles. Finally, rotate your head in a smooth, circular motion.

Carrying out physical exercises relieves the tension that has built up over the day, improving our physical condition.

Activities and body positions that prevent or reduce neck pain include those that emphasize a neutral neck position. Extremes of range of motion, activities, and body positions that cause constant tension should be minimized or avoided:

· Avoid sitting in the same position for prolonged periods of time. Take periodic five minute breaks.

· Avoid placing pressure over the upper back with backpacks, over-the-shoulder purses, or children riding on your shoulders.

· Do not perform overhead work for prolonged periods at a time.

· Maintain good posture by holding your head up and keeping your shoulders back and down

· Use the car or chair arm rests to keep the arms supported,

· Sleep with your neck in a neutral position. If you sleep on your back, putting a pillow under the knees can help to flatten the spine and relax the neck muscles. Avoid sleeping on the stomach with the head turned.

· Carry heavy objects close to your body rather than with outstretched arms.