Release Your Neck Pain through These
Neck Stretches
Is neck pain your constant reality? ‘Over the years your bodies become walking autobiographies, telling friends and strangers alike of the minor and major stresses of your lives.’ ~ Marilyn Ferguson Everyone suffers neck pain and stiffness at some point in their life. Whenever we feel stress, our upper backs and neck seem to carry the brunt of it. Additionally when we feel stressed, we tend to breath rapidly and shallowly and our hearts beat faster. We clench our fists and stiffen our muscles, bracing ourselves for the assault. We lift up and tense our shoulders and trapezius muscles, which in turn tenses the neck muscles. This response makes us ready for the fight or flight. Unfortunately, this physical response no longer serves us very well for most of our situations, as no real physical danger is present. However, our perception of the mental stress elicits the exact same exact physical response in our bodies, even if there is no need to actually run or stand and fight. Chronic tension in our muscles, from repeated stress responses, leads to upper back and trapezius pain and neck pain. If we learn instead to become aware of the emotions involved in the stress response and learn to feel them so we can release them we can prevent this cycle. Emotions affect our body and learning the 90-second rule for releasing stress can help you (see link). We can also keep our bodies healthy by doing meditation, foam rolling, Yoga , Tai Chi, Qi Gong and other forms of body-mind-soul release. To become more aware of your neck you can do a periodic neck meditation. You will find this meditation if you subscribe to my newsletter, Body Moments ~ In the Moment with Your Body. When you get the confirmation e-mail, click on the back issues link and select the October, 2010 issue. In this issue you will see my neck meditation. Neck pain from a simple cause like stress, can be alleviated by performing simple neck stretches for the neck muscles. For more stretches for the shoulder muscles and trapezius muscles, see foam roller exercises for the trapezius, the upper back, and foam roller exercises to open the shoulder. These articles also discuss the body metaphors surrounding neck pain and shoulder pain. The following neck stretches will also help you become aware of your neck posture, in addition to relieving neck pain from stress. Practice this posture, sitting on the floor, to help you learn where your neutral neck posture is. Start your neck stretches, preferably sitting in the half-lotus position, or Indian-style. Take a minute to center your self, focus on your breathing and begin to breathe deeper. Feel your body relaxing as you inhale slowly, and then exhale. Center your head and neck and attempt to find the neutral neck posture where it is straight, relaxed and where no neck muscles are working. Spend 20-30 seconds in this neutral neck posture.
Slowly turn your head to the left, then slowly towards the right. Hold each side for 20-30 seconds. Continue to deep breathe. Feel the stretch in your neck (sternocleidomastoid muscle) as you hold this neck stretch.
 
Now slowly tilt your head back as far as it goes. Feel the neck stretch in the front. Hold for 20-30 seconds. Now tilt your head down and touch your chin on your chest. Really feel the pull of the neck stretch on the back of your neck.
 
Finally touch your left ear to your left shoulder. Hold for 20-30 seconds. Do the same for the right side. Keep breathing deeply.
 
If you combine this meditative exercise with the foam roller exercises and stretches for your trapezius, you should feel stress relief in your neck and shoulders. Now, consider a massage tomorrow. Or, sweet talk your significant other to work on this area for you!
May your path to healing your body-mind-soul be paved with stress-free neck and shoulders!
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