Neck and Shoulder Pain-
Self Care Techniques

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Neck and shoulder pain responds very well to slow and gentle stretching of all the muscles involved in supporting the head, neck and upper back. This means that a good overall stretching program should include stretches for the front, sides and back of the neck, the chest and the upper back and shoulders. Remember that the armpits are part of the shoulder girdle and the muscles that pass through the armpits often play a big role along with chronically tight neck and shoulder muscles. It is really important to stretch all the muscles equally as they are all dependent on the condition of each other as they support the weight of the head.

When stretching the neck muscles, it’s important to remember that the relatively small muscles of the neck have a really big job to do.

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That is, they are responsible for holding up the ten pound weight of your head for the entire day, no matter what position you put your head in. And, some of these positions can be very stressful indeed! If the muscles in your neck are in pain, avoid adding stress to them by supporting the weight of your head while you are stretching for the safest and fastest results.

Adding slow and gentle movement to stretches for the neck and shoulders is very helpful for achieving accelerated results. Nodding or turning your head through a very small range of motion while supporting the weight of your head is a relatively safe way to stretch the neck muscles while making sure that you don’t put too much stress through any one small area of tissue for any length of time.

If you ever feel that you have overdone your stretches, or you feel sore after practicing your stretches, then take time off from your stretching program to allow the tissue time to calm down. When stretching the neck and shoulder muscles, it is always helpful to rest in a neutral position, like sitting straight in a chair with your hands in your lap, for 30 to 60 seconds following the end of your stretches. This is an opportunity for your muscles to calm down from the hard work of the stretches you have just performed.

I always recommend that if you can, it is a great idea to have a few sessions, or series of sessions with a practitioner of Structural Integration if you are experiencing neck and shoulder pain. I am particularly fond of Hellerwork since I have been practicing it for nearly twenty years and I’ve seen the wonderful results that can occur with this type of rebalancing work. If a Hellerwork Practitioner is not available in your area, then visit a Rolfer or a graduate of the Guild for Structural Integration. You can find information about certified graduates of these programs by visiting the Links section of this web site. Teachers of the Alexander technique or Feldenkrais technique can also be very helpful in reducing the sources of structural strain that lead to neck and shoulder pain. Information about these powerful therapies is also available in the Links section.

Drinking plenty of water is always important with any muscle or soft tissue imbalance. Adequate hydration is important for restoring the normal sliding and gliding characteristics of connective tissue. Keep drinking lots and lots of water!

Neck and shoulder pain often develops as a result of poor posture . Correcting your posture is one of the most helpful things you can do to avoid neck and shoulder pain in the future. Trying to remember to sit up straight, avoiding the unnecessary raising of your shoulders and keeping your head situated squarely over your shoulders is a challenge to be sure. But, the payoff is huge in terms of pain reduction and relief. Keep up the good work and reap the rewards!

To learn more about Neck and Shoulder Pain, visit the following sections:

Neck and Shoulder Pain Anatomy

Neck and Shoulder Pain Symptoms

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Neck and Shoulder Pain Self Care Program

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