Fix Neck Pain in 6 Minutes — Physiotherapist's Simple Routine

Do you suffer from the neck pain and need easy exercises for the pain relief? During this video you will get variety of the tools to help to ease the neck pain and support self-care Let's start with the center and upper part of the neck. The movement is the chin tuck Stay in good upright posture and gently press your chin downwards so that it stays in level in horizontal plane Then begin straightening the forward curve of your cervical spine Bringing your jaw slightly under the chin. When you reach the end of the movement Place your hands on the back of your head and gently pull forward Enhancing a nice little stretch in the neck area Breathe calmly and always perform the chin tuck Skull forward glide and repeat this movement in pumping manner to 5 to 10 times Let's do side bending for the upper neck structures behind the ear.

In the skull There is a bony prominence called mastoid process We want to gently lift the head upwards from this bump And as we perform the side bending we push the head further With our hands to ensure the pleasant stretch at the base of the skull and the upper cervical spine Move slowly from side to side while breathing calmly. If the pain begins to appear during the exercise The body's normal reaction is the tense up making the relaxation ineffective Now to the structures at the back of the skull The base of the skull is full of the small muscle groups and we want to target them next When we previously found the large bony bump behind the ear now We move just behind it. Locate the bump and hook your fingers behind it Gently press your chin downwards and perform a side bend to the opposite side You can place the same sided hand top of the head to add slight leverage effect Stretching the suboccipital muscles. With your other hand start to glide fingers slightly towards the midline If your fingertips struggle with the pressure bend your thumb Wrap your index finger around it and then do this massage with that kind of grip The more tenderness you feel the more time you might want to spend in there Perform the treatment for a minute or two without the pain and repeat the same on the other side Let's do gentle stretches for the neck area Tilt your head downwards Place the same side hand on top of the head and rotate your chin slightly towards your armpit When you feel comfortable stretch on the opposite side start drawing arts under your chin This movement enhances the stretch sensations.

Hold the stretch for a few seconds Release the chin tuck then perform the chin tuck again Release it and repeat the movement once more Do the same on the other side Bring your head into forward flexion Place your hand top of the head Then rotate your chin slightly towards the armpit Start pulling your chin backwards Hold the stretch for a few seconds Relax then repeat the backward pull Relax and gently pull back one more time You can also do light neck stretches this way. Tilt your head to the side and press your chin downwards Place your hands over your head and hook your fingers in the suboccipital area Hook the fingers of your opposite hand together and bring the nails together Imagine creating this gentle pull between your fingers. This allows the neck structures to stretch Perform light gentle stretch Hold for a few seconds Relax and repeat for a few seconds Relax and then stretch once more Then repeat it on the other side Move into forward held tilt with slight rotation Place one hand over your head and the other is hooked position with the fingers together Earlier when we did suboccipital massage and we found this particular tender areas These openings can be really beneficial for those exact spots What else is interesting what we can do about the bony bump behind the ear? Place the thumbs on both sides in front of the bump between the jaw and the mastoid process You feel this small gap where the thumb tip can comfortably glide downwards Move it all the way to the base of the skull and gently guide your thumbs downwards Once you have movement about three to four centimeters a thumb width Return the starting position and repeat.

Glide your fingertips here about 10 to 20 seconds Keeping your jaw relaxed during the treatment. This area contains the large sternocleidomastoid muscle As well as the posterior part of the dicasteric muscle. During the treatment breathe in gently through your nose and exhale through your mouth Hook your thumb tips. Return to the same spot as before and press gently at the 45 degree angle Upwards towards the skull.

If this pressure amplifies the familiar head related symptoms Keep the pleasant light pressure release briefly and Press again Release and Press once more. With the slow and steady pressure the muscle tissue gradually starts to go relaxed within one minute Let's work the temporalis muscle next Lightly hook your fingers and use circular motion to massage through the muscle structures. Focus in the front part of the muscle the upper middle The lower middle and The posterior sections.