The most common cause of stiffness in neck and shoulders is a bad posture. Others also make this problem even worse but those re drafts, stress, bad sleeping position etc.
You can treat this issue in the upper back and even you can treat migraines and headaches once you improve the posture. The muscle tension will be relieved once you tilt the head upwards.
The latissimus dorsi, pectoralis and trapezius are the 3 muscle groups in the upper back or the shoulders and they all move the arms.
The lats and pecs move the arm and the rhomboid moves the back to make stability in the joint of the shoulder. The lats and pecs rotate the arms and do it inwards, while the rhomboid weakens in the upper back part.
This makes the joint of the shoulder get too forward and become neutrally aligned. You can avoid this by doing workouts for the shoulder and make the rhomboid muscles adjust the shoulders properly again.
- Shoulder alignment– stand up and have loose hands on the side. Rotate your wrists outward and release slowly by turning the palms inwards to the thigh and elbows. Now, keep the shoulders and arm the same as the rotation mentioned above.
- Relax shoulders– the back is curved when the shoulders are raised and the neck plunged deep. Loosen up the shoulder and do arm swings or circle workouts (below) and keep on with the neck.
- Arm Swing– stand I lunge position and the left foot is in the front. The right behind and heels on the floor. Breathe and swing the right arm as far as possible until you feel the shoulder joint limit.
BREATHE OUT AND SWING THE ARM DOWN AND BACK. AS FAR AS POSSIBLE.
Do 8 swings and more while you make speed faster and when you hear cracking noises, you are done. After this, go back t the previous position and repeat with the left hand.
- Full arm circle– stand like before and start doing repeated back circles with the arm. Breathe in when up and breathe out when down. Start slow and speed up with time until the arms circle fast with great tension. Reposition and do it with the other side
- Yes, No and Maybe– these make the neck move in 3 ways; sagittal, frontal axes and transverse.
- Before you do them, make a theory about the severity of range in motions with your doctor.these make the neck move in 3 ways; sagittal, frontal axes and transverse.
Before you do them, make a theory about the severity of range in motions with your doctor.
YES– move the head up and down and if the neck back is not tense, the chin can touch the breast bone when looking down.
When you move upwards make the neck back be back as uch as you can hold it.
Repeat the up and down ranges as long as you no more hear noise of cracking.
If you have problems with the posterior disc bulge don’t go too down since you can make it worse.
NO– the head should be central above spine and try to tilt it back behind so that a lateral rotation would not make you lift your nose. Repeat the rotating to left and right and make cracking noises disappear.
MAYBE– drop the ear down to the shoulder and keep the nose to the front. Repeat every move more times until the noises are gone.
- Head roll– roll the head clockwise and see the range of motion you have. After 5 rolls, repeat in opposite direction. For best results, these rolls are to be done in warm bath underneath water to avoid weight to the head.
HOW DO WE SLEEP?
Some sleep positions are also causes of stiffness and pain. Cold draft can stiffen the neck and also pillows that move the neck unnaturally.
- The pillow must be firm and less thick than the space for the head to be flat on the bed and on the ear with no curves under the neck.
- No pain– with chronic pain, the pain is self induced most of the time and due to bad movements. If you change such movements you can heal nicely.
GET A GRAVITY INVERSION TABLE!
To solve this issue once and for all, get this table. Compression has to be reduced and also too much curving and tightness in the bones of our skeleton. This is done by passively positioning the body with anti-gravity posture.