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| (Ref: https://www.primalpictures.com/blogs/text-neck-anatomy-modern-spine-condition/) |
Suffering from neck muscle pain can be found in worker and athlete populations. Many careers which are prolonged static gazing during working, for example, dentist, goalsmith, computer office worker, or online - student, etc. Some sports can induce neck muscle pain, including; swimming, cycling, running, or weight lifting, etc.
Muscle stretching is one of the gold standard protocols in physiotherapy to treat neck pain. It is always suggested to people to prevent muscle tension or tightness.
Benefits of stretching, include;
1. Release neck muscle tension and pain
2. Decrease tension headache
3. Increase muscle flexibility
4. Decrease joint stress
5. Decrease forward head posture
6. Decrease risk of muscle pain
Precautions of neck stretching
Precautions determine stretch carefully because the neck region consists of many complicated structures, such as the nerve, vascular, joint, ligaments, bones, and muscles. Although neck stretching is a simple method which can be done generally, but, there are some conditions that subjects have to see a specialist doctor or physiotherapist before stretching. They are include;
1. Past history of neck surgery
2. Past history of neck trauma or injury
3. Present and past history of signs and symptoms of cervical radiculopathy or myelopathy that mean numbness and/or weakness of your arms. They indicated abnormal neurological signs.
4. Present and past history of signs and symptoms of systemic illness or connective tissue disorders.
5. Present illness such as rheumatoid arthritis or spondyloarthropathy. They are conditions of bone and joint degenerative or deformity.
6. Constant severe pain
Contraindicated for neck stretching
Contraindications indicate signs and symptoms which must stop neck stretching, include;
1. Acute inflammation affecting the joint or surrounding tissues (soreness, warm, swelling, redness),
2. Sharp pain associated with stretch
3. local hematoma as a result of an overstretch injury.
4. Dizzy and head discomfort
5. Be sick (Nausea) and vomit
6. Numbness of shoulder and arm
If you feel something is wrong, please feel free to contact a specialist doctor or physiotherapist. It is to consult for more information or make appointments for more investigation.
How to do stretching?
The way to stretch neck muscles is as simple as ordinary muscle. Subjects are often instructed to continue the stretch to the point where “tightness without pain” or “noticeable tension without pain”. The stretch timing is various, but, the most common prescription from physiotherapist is hold the pose 30 seconds with 3 - 4 repetitions for one muscle.
9 physiotherapy neck stretchings
Exercise #1: Lateral neck stretching
Exercise #2: Posterior neck stretching
Exercise #3: Posterolateral with rotation neck stretching (Remark: in case of you feel dizzy, sick, loss consciousness or awareness, you have to stop stretching and observe the symptoms. Please contact doctor if get worse)
Exercise #4: Anterolateral neck stretching (Remark: in case of you feel dizzy, sick, loss consciousness or awareness, you have to stop stretching and observe the symptoms. Please contact doctor if get worse)
Exercise #5: SCM muscle stretching (Remark: in case of you feel dizzy, sick, loss consciousness or awareness, you have to stop stretching and observe the symptoms. Please contact doctor if get worse)
Exercise #6: Posterior sub - skull stretching
Exercise #7: Lateral sub - skull stretching
Exercise #8: Levator scapulae muscle stretching
Exercise #9: Splenius muscle stretching
Reference:
https://he01.tci-thaijo.org/index.php/bulletinAMS/article/view/60061/49344
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