Gentle self treatment of neck pain

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Gentle Self Treatment of Neck pain or tension

1) Be gentle (there are many muscles and nerves running through this area, we are easing tension not adding to it)
2) Looking in the mirror, check that the ear of the side you are treating is in line with your shoulder (not rotated forward or backward)  and your chin is in neutral/level (not tilted toward the floor or the ceiling)
3) Press your head gently into your stable hand & count to 4; Release the tension also for a count of 4
**I often suggest starting by doing this in a laying position on the floor preferably. Being out of gravity is easy on the body and you'll know for sure that your neck and head are in alignment as you move through the range of motion.

The number of repetitions depends on your personal situation. Listen to what your body is telling you, our bodies talk to us all of the time. If you are in a fairly painful state, 2 repetitions 2 times a day may be plenty, as your more severe pain starts to calm down, increase gradually to 3-5 repetitions. 
If you are using this as a maintenance cervical spine/neck stability practice go straight for the 5-6 reps.

Listen to your body is a skill you'll learn as you practice asking your system questions like: "what do you need today?", "how many times do you need me to push into my hand?". Asking, listening and following the guidance of your body-mind are essential tools in your Self Healthcare 1st aide kit. 

isometric exercise:




Updated 2021

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