For the days when you wake up with a kinked neck because you slept funny, but still have to get to work – Here are a few at-home moves to try that could help you before you get in to see a PT!
Chin Tucks
1. Stand with your back against a wall
2. Move your chin towards your chest, while pushing the back of your head into the wall, and hold for 5 seconds as you feel a comfortable stretch from your neck to the base of your skull.
Repeat 10 times.
Cervical Towel Traction
1) Lying on your back, grab the towel and place it behind your head so that the pull comes from the base of your skull.
2) Provide traction by scooting away from the door which puts tension through the rope and will give you a nice stretch through your neck.
🔹Start with 3-5 minutes.
🔹You can keep your legs bent or straighten them for more tension.
🔹When you are done, scoot back towards the door to decrease the tension and slowly take your head out of the towel traction.
*Please see a PT at Elevate to get the proper set up for the towel traction device.
Sub-Occipital Stretch
1) Tuck your chin.
2) Place one hand on your chin and provide a gentle pressure to further tuck your chin.
3) Place your other hand on the back of your head and provide a gentle upward pull to provide a stretch at the base of your head.
3 Finger Cervical Flexion Rotation
1) Place your thumb on your sternum. Hold index, middle and ring fingers together.
2) Flex your chin down to your ring finger. Then rotate and look left.
3) Then ‘sweep’ down to fingers with chin, and rotate and look right. Stay in a pain free range of movement. As you progress, work your way to rotating at your index finger.
Upper Trapezius & Levator Scapulae Static Stretches
Upper Trap:
1) Maintaining good sitting posture, side bend your head to one side, bringing your ear to your shoulder.
2) Take your arm and reach over and pull the opposite side of your head into further side bend
Levator Scapulae:
1) Maintaining good sitting posture, rotate your head towards the angle of your armpit.
2) Take your arm and reach over to the base of your head and pull your head toward your armpit.