Before we get into suggesting any exercise or advice as how to either eliminate, alleviate or lessen neck pain, keep in mind that if any of these movements cause pain, not ache, but sharp pain, move in a smaller range and with very little effort. If the sharpness persists stop the exercise. Let’s look at what the neck represents in our day to day lives and why a stiff neck is so prevalent in our society.
The neck is the pedestal of the brain and head. Our ability to see, taste, smell, hear and think, sits on the neck. Driving, reading, writing, simply going about your everyday tasks requires all of these faculties to greater and lesser degrees at a time. The neck is affected by everything that is going on above in the brain, and as a result, below throughout the body. The brain sends out impulses and also receives them, so that the body moves both because the brain directs it to or because it is responding to external stimuli. For example, you can both move because you have consciously chosen to stand up and stretch or you could touch a hot surface and automatically retract your hand with absolutely no conscious thought behind the movement.
The neck is a vital crossroads of information between the brain the body.
The neck houses the cervical spine, which is the smallest vertebrae in comparison to the rest of the spine, cervical nerves, vocal cords, and the thyroid gland. The cervical spine, nerves, muscles, tendons and ligaments enable the movement of the neck and head, diaphragm and the muscles of the shoulders, arms, wrists and hands.
As the filter between the mind and body, the neck represents communication. Both grossly, as in the messages from the brain to the body travel through the neck, and more subtly as well, as in sound and the communication of ideas through language. On both physical and spiritual levels (as in things that pertain to the spirit, i.e., feelings and emotion), the neck is a vital component in life.
The neck protects the spine and facilitates communication between the brain and the body and between the individual and his or her environment, both of which are absolutely necessary in life.
As we can see, there is a lot going on in the neck! It is no wonder that neck pain is as common as it is!
We live in a society that is dazzled by colors, sounds, smells, textures, tastes and information. The senses are effectively overwhelmed with sensation and experience, and being that the neck enables these experiences of sensation, we could safely say that the neck too is overwhelmed. A simple example is how your neck feels after a high action, suspense movie.
By strengthening the neck, we improve circulation to the head and brain and to all of our five senses. The following exercises will help facilitate conscious communication between the movements of the head and neck and the back of the body, as well as release tension and stiffness of the neck and shoulders.
The following exercise will improve range of movement, circulation and strengthen the muscles of the neck, while releasing tension specifically in the cervical spine and down the rest of the spine.
What to notice:
When you are rolling your neck from side to side make sure your temple is moving towards your wrist and that you are not sliding the head from side to side, but rather rolling it to the side away from the center.
This first step will let you know which side is holding more tension and notice if you feel a stretch or a poke when you move to the side. Basically, notice what is keeping you from moving any further without forcing the movement. Also, notice if there is any sensation down the back as a result of the neck moving. Look over your elbow in each direction and take note of how much of the room you can see.
The next step is lifting only your head and STRETCH THE EYE SOCKET to look up at the ceiling. As we are all aware, on of the signs of aging is the head moving out in front of your neck, causing a hump in the back of the lower neck. Stretching the eyes will help to counter that tendency, as well as improve circulation around your eyes, which will help if they tend to get tired.
As you are lifting only the head, the shoulders stay heavy on the floor, as does the rest of your body. Notice your lower back. In the video you can see how my lower backs lifts as my head does and how it releases back down as I bring my head back to my hands. The release is just as important as the movement. In the movement you notice what is contracting as a response to your head moving, and also notice what releases as a result of letting the head back down.
Once you have done anywhere from 3 - 10 reps, depending on how stiff your neck and how much time you've got, go back to rolling your head from side to side.
Notice if both the sensation(it might feel achy but that's ok!) and range of movement have changed. Can you see further over your elbow? Maybe even the ceiling?
Do this exercise and you might notice the difference instantly.
Let me know how it goes!
If you have difficulties viewing the video check it out on you-tube at the link below.
http://www.youtube.com/watch?v=NNGo0746Tko
