Woke Up and Neck Minute…….
Ever woken up with a stiff neck?
Felt a neck muscle spasm?
Have a tight neck and shoulders at the end of most days?
Or simply brushing your hair and then neck minute…
Whatever the reason, many of us will experience neck issues from time to time. The neck is responsible for carrying the weight of the head, which averages around 6.5kg. That is like carrying a bowling ball around on top of your neck. Studies have shown that when the head is sitting forward, it also starts to weigh more. For every 2.5cm forward the head sits is the equivalent to another 4.5kg. So sometimes our necks could be supporting up to 15kg!
High stress can also be a source of neck pain. When we are stressed, we tend to breathe shallower, relying on the accessory muscles in the neck rather than the diaphragm. This can send the head forward even more as the muscles that lift the collarbones (the sternocleidomastoid and scalenes) become tight.
Most of the time when we feel our neck spasm or ache we immediately stop moving it or try to stretch it out. Ironically, this can actually make it worse.
When a muscle goes into spasm or feels tight, it is often the gamma motor neuron within the muscle spindle that gets set to high alert. In other words, the part of the muscle that helps it to contract is poised for danger - much like a possum in headlights. To reduce the spasm or tightness, moving the muscle (with some resistance) through its range of motion can help to reset the muscle spindle and soften the tension you feel.
So what can you do?
Check out this 15 minute neck reset video:
Start with your breathing. Use a band or strap around the ribs or practice prone breathing so that you can bring the breath into the back rib space. Slow down your breath rhythm by simply focussing on your breath and see if you can make your exhale twice as long as your inhale. This will bring you more into the parasympathetic nervous system, creating a sense of safety and relaxation in the muscles.
Next try resistance stretching using your hand against the side of the face. A little bit of resistance as you are turning the head into the stretch will help to reset the muscle spindles and provide a sense of analgesia (pain relief).
Somatic neck release is also a great way to ease up the movement of the neck. Somatic (gentle, floor based, mindful) movement helps the nervous system feel safe and allows us to explore each movement, provide opportunities for new movement pathways, and again reset the muscle spindles creating a release of tension. Check out the video for this one.
And lastly, myofascial release through the base of the skull can not only feel great but provide a sense of relief and relaxation. Lie on your back with a block underneath the occiput (base of the skull). Gently turn your head from side to side. If you find a tender spot or area you would like to stay a little longer, then pause and focus on extending your exhale breath. You can also draw tiny circles with your nose.
Take a moment afterwards to lie and observe. Move slowly back into your day.
Key things to remember:
Keep it moving - gently, slowly and within the range that feels comfortable
Provide resistance - isometric contractions have an analgesic effect
Focus on your breath - slow it down and move it three dimensionally