Do you often wake up with neck pain in the morning? Neck pain is one of the many conditions that physical therapy can treat. With treatments like hands-on manual therapy, a physical therapist can work with you to address your neck pain. Identifying the cause of your pain is a crucial part of the treatment process. Studies show that neck pain is a multifactorial condition. This means your neck pain may be related to a number of risk factors, including your age, gender and medical history. With the often complex causes behind neck pain, it can be important to get a professional assessment from a physical therapist.
In addition to other treatment methods, stretches tend to be a vital part of physical therapy for neck pain. If you’re experiencing persistent neck pain every morning, your physical therapist can help you learn focused stretches designed to improve circulation and alleviate tension in your neck. Many of the best stretches for neck pain can also be done at home, allowing you to maintain a steady rate of progress between clinical visits. Want to address your neck pain as soon as possible? Learning how to do some simple, effective neck stretches can help you get started.
Top stretches for addressing neck pain in the morning
Neck tilts — If you’re noticing painful tension in the sides of your neck, neck tilt stretches can help you release this tension. To do neck tilts, start in a comfortable sitting or standing position. Maintain a good posture, keeping your back straight. When you’re ready to start, slowly tilt your head to the left side. You should feel a stretch on the right side of your neck. Without raising your shoulder, try touching your ear to the top of your shoulder. Hold the stretch for around 15-30 seconds. Once you release, repeat this stretch on the other side. Tilting your neck both ways a few times can be a great way to loosen up the muscles in the sides of your neck. This can help improve your neck’s range of motion and relieve tension-associated pain.
Neck rotations — Similar to neck tilts, neck rotations are a great way to become more flexible while reducing your morning neck pain. From a sitting or standing position, turn your head as if you’re trying to look over your left shoulder. When you reach the end of your range of motion, hold for a few seconds. Then start turning to the right, moving slowly and smoothly until you’re looking over your right shoulder. For best results, try repeating these steps a few times in a row.
Shoulder shrugs — Feeling pain in your shoulders as well as your neck? Shoulder shrugs are a good exercise for releasing tension in both regions. To do shoulder shrugs, stand straight and slowly raise your shoulders toward your ears. This should look like an exaggerated shrugging gesture. Once you’ve lifted your shoulders, you may feel a stretch in your inner shoulders and lower neck. Hold for a few seconds and then relax your shoulders. Your physical therapist can help you perfect your exercise form and advise you on the best number of repetitions.
Upper trapezius stretches — The upper trapezius is a broad muscle located in your upper back. Given its proximity to the neck, tension in this muscle can contribute to morning neck pain. If your upper back feels tight, upper trapezius stretches may help. To do an upper trapezius stretch, tilt your head down. Try to point your nose at your armpit. You can use your hand to gently guide your head, but it’s important to not push too hard. As you tuck your head, you may feel a stretch at the nape of your neck. After around 15 seconds, you can release and turn your head toward the other armpit. With this exercise, you can enhance the strength and flexibility of your upper back muscles. This can help improve the level of support your neck gets from your back.
KC Rehab can help you with targeted stretches and other pain relief techniques
Stretches are just one aspect of an effective neck pain treatment plan. With KC Rehab, you can experience the benefits of comprehensive care. In addition to providing education on stretches and injury prevention techniques, our licensed physical therapists can provide a range of pain relief treatments designed to improve your quality of life.
Contact our team today for more information about neck pain treatments or to schedule an initial appointment.
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