Keeping a healthy neck

If you or someone that you know have or suffer from neck, shoulder, chest or upper back pain (soreness, stiffness, tingling, numbness) you should pay close attention to this stretching exercises, sleeping and breathing suggestions that aim the scalenes, trapezius, levator scapulae and infraspinatus.

The first exercise targets the levator scapulae. The levator scapulae runs from the medial upper border of the scapulae to the neck. People with levator scapulae issues can’t rotate the neck to the left or right or both, the person usually rotates the whole body. Here is the exercise: while in the shower (warm or hot water) turn your head to the left like you are trying to smell your axilla, then with your left hand reach to the right occipital area and slightly push your head toward the axilla; your right arm should stay steady but have to be pulled down like you are trying to reach something on the floor. You will feel the pulling sensation, take a deep breath and exhale. Do this exercise on the opposite side. While sleeping it is advised to sleep on the side and rest the arm on a pillow. The purpose for this is to relax the muscles attaching to the scapulae.

Second exercise aims the trapezius, tilt your head to the right side and grab your head with your right hand and slightly pull while you are in the shower. The left arm should be kept steady but should stretch aiming the floor, like you were trying to grab something. Do this on the left side as well. Deep breathing exercises are important to aid the body to get rid off excess acid that will be released when trigger points are deactivated. Sleeping properly is also advisable: sleep on your side and rest your arm on a pillow, this will allow muscles to relax.

The third exercise is very easy and targets muscles in the nape of the neck, bend your head forward and interlace your fingers and place your palms on the back of the head and let the weight of your hands and arms push your head, you will feel the stretch and remember to always do deep breathing exercises when performing the stretching exercises. The exercises can be done out of the shower as well.

Another exercise is to simply seat on a chair in correct position where you are not sitting with your back and your back is resting against the back of the chair then take deep rhythmic breaths. This exercise is for scalene muscles which attach to the first and second ribs, if you have a shallow and irregular respiration it is highly probable that your scalenes are affected.

When I have patients complaining of pain, stiffness or soreness in the upper back, shoulder and neck I tests these muscles, palpate and ask the patient to move the affected area once I know what muscle is involved I performed a trigger point release using electrical stimulation which, according to patients, feel like a deep massage. I also recommend patients to take Epsom Salt baths; a cup of Epsom for every gallon of water in the tub. If you are looking for more then you could use Chamomile essential oil and rub it in the affected area (s) or simply you can put chamomile tea bags in the tub and submerge in it your achy body for a therapeutic muscle relaxant bath.

These techniques can be done even when you don’t have pain, stiffness or soreness...use it as a prevention mechanism and you will have a healthy neck.

A note should be made: some neck, shoulder, chest, upper back pain, soreness and/or stiffness might not be muscular so make sure you do not have any vertebral herniation ...still the exercises could help you to relief the tense muscles, just be careful.

About the Author

Emmanuel Arroyo is a licensed acupuncturist in the state of New York who combines chakra balancing, herbal treatment and aromatherapy. Emmanuel Arroyo has special interests on depression and men’s health; has treated successfully pinched nerves, sciatica, sinus problems, GERD, constipation, diarrhea and many others. Is a blogger and had two articles published in Wisdom magazine and Queens Karma. He can be reached at 917-324-1140 or via email dr.agujas@gmail.com. Visit his website http://www.omic-ny.net