NECK STRETCHES
Sit in a chair or sofa or stand comfortably.
Keep the shoulders down (not the neck as I stated in the video). The key is to gently pull the shoulder down and the side of the neck to be stretched.
Place the arm behind your back ensuring to keep the shoulder down while you gently place your hand on the side of the head to be stretched. The whole time keeping the shoulder depressed.
Hold each stretch for 30 seconds.
Repeat on the opposite side.
Flexion and extension of the neck
This stretch is to give the flexor and extensor muscles of the neck which are put under strain from computer use mobile phone use as well as those that are jaw clenchers and grinders.
This stretch can be performed sitting or standing.
It is important to keep the shoulders down or depressed while performing this exercise.
Commence by looking up to the ceiling (extension of the neck)
Then look down to the ground (flexion of the neck)
This exercise will display the strain placed on the neck from mostly looking downwards on laptops and mobile phones.
Hold each stretch for 30 seconds.
Left and Right Rotation
Commence this stretch by chin tucking, this places the neck in a neutral position.
Maintain the shoulders down whilst performing this stretch.
Maintaining the chin tuck rotate to the left and right looking straight. Hold each rotation for a count of 10-15 seconds
Repeat each of the three (3) exercises as many times as necessary daily.
BACK OF THE NECK STRETCHES
To perform this stretch, relax the shoulders down.
Place some moisturising cream or massage cream on your hands.
Grip or hook the tissues on each the side of the neck evenly.
Glide your thumbs straight down each side of the neck.
Hold and gently pulse the fingers into the tension spots, you will feel the tightness under the fingers. Hold for as long as you feel necessary to release the tension.
Whilst holding the tension spots, gently rotate the neck up and down and left and right to release the tension.
This type of movement stretching while holding the tensional spot is know as Muscle Energy Techniques or MET stretching.
Repeat this exercise as many times as necessary daily.
JAW STRETCHES
Jaw clenching or grinding is common for those during times of stress. Long term jaw clenching or grinding can have a long-term effect on posture as it is common to push the neck forward which can cause rounding of the shoulders.
This condition also known as TMJ or TMD can cause tensional headaches, jaw ache, ringing in the ears, also known as tinnuitis as well as neck and shoulder strain which can also cause tingling in the arms to the fingers as the nerves are compressed.
Neutral Neck – Open and close mouth
For the neck to be neutral you will need to chin tuck.
Once the neck is in neutral, open and close mouth for a starting count of 10, slowly build up the number of repetitions
Neutral neck – Tongue on the roof of the mouth
The key to this exercise is the tongue is to be gently touching the roof the mouth, starting at a count of 10, slowly building up the number of repetitions.
Neutral neck – Tongue on the roof of the mouth
Adding to stretch 2 in this jaw series is to maintain the tongue on the roof of the mouth, gentle pressure while moving the jaw left to right, starting at a count of 10, slowly building up the number of repetitions.
Neutral neck – Cleaning the teeth
For this stretch imagine you are removing food from your teeth.
To perform this exercise, move the tongue to the left and to the right.
This exercise is not easy to perform, if you are a jaw clencher or grinder you will feel the pressure of this exercise
Neutral neck – Temple release
Many jaw clenchers or grinders suffer from tension headaches across the forehead as well as jaw pain and neck pain.
A very gentle release is the temple release. This release can be performed independently of the masseutur and both muscles succinctly.
These two muscles are opposing muscles which can cause the tension headaches. It is a gentle release, none the less very effective.