After staring at a computer screen for a long time, you may want to crunch your neck because it feels sore. This step makes the neck muscles tense and stiff again comfortable and relaxed. You can crunch your neck with your hands. In addition, you can treat neck pain by relaxing your neck and back muscles using a styrofoam tube. This method makes the neck feel comfortable for a while, but it's safer to have therapy with the help of a licensed therapist, such as a chiropractor or an osteopath, especially if the symptoms haven't been resolved.
Step
Method 1 of 3: Using the "Cup and Reach" Method (Holding the Chin and Head)
Step 1. Relax your neck muscles before flexing your neck
Gently massage the neck and do light stretches for a few minutes. Bring your chin to your chest, then hold for 20 seconds. Then, lift your head and look up for 20 seconds. Do these two movements 3-4 times to relax the neck muscles.
You can sprain your neck muscles if you flex your neck immediately before stretching
Step 2. Grasp your chin with your left palm
Bend the fingers of your left hand slightly so that your palm looks like a bowl, then place it under your chin. Place your fingers on your left cheek so that the tips of your fingers almost touch the cheekbones.
Place your left thumb along the right lower jawbone
Step 3. Hold the back of the head with the right hand
Bend your right elbow so that you can direct your right palm to your left, then place it behind your head near your left ear.
Don't press hard on your head until it hurts, but make sure you place your palms evenly so that they don't shift when you pull your head
Step 4. Pull your chin to the left while looking to the left
Turn your head to the left slowly with both palms. Instead of pulling your chin to the left with your left palm, turn your head to the left with your right palm holding the back of your head. Stretch your neck muscles a little at a time, but don't let it hurt.
- When the neck muscles are stretched, you may hear several snaps. To expel air from the neck joint, apply slight pressure to trigger successive rattling sounds.
- Change the position of the hands to crunch the right side of the neck. Hold your chin with your right hand, then hold the back of your head with your left hand.
Method 2 of 3: Using Styrofoam Tubes
Step 1. Lie on your back on the floor supporting your neck with a styrofoam tube
This method can relax the neck muscles so that it feels comfortable, but does not make the neck crunch. Place a small diameter Styrofoam tube on the floor. Lie on your back on the floor, then support your neck with a Styrofoam tube. Let your arms rest on the floor while relaxing your back and resting your head on the floor.
If you don't have a styrofoam tube at home, buy one at a store that sells exercise equipment or use a towel rolled up in a stick shape
Step 2. Lift your buttocks and back off the floor so that you are resting on your neck and head
Lift the buttocks 5-10 cm off the floor slowly without changing the position of the neck and head. Then, roll your neck over the styrofoam tube by slowly moving your head left and right. While still lifting your buttocks, move your body back and forth to relax the back of your neck.
If you need to stabilize your neck, interlace your fingers behind your head and move your head left and right. Do movements that make you feel comfortable. Stop immediately if muscles or joints feel sore
Step 3. Roll your neck over the styrofoam tube until your neck muscles feel comfortable and relaxed
Lift your buttocks and back off the floor. Move your body back and forth while resting on the soles of your feet so that your neck rolls over the tube. In addition to moving back and forth, move your head left and right so that the neck and back muscles relax completely. You may continue to move until the neck muscles feel comfortable. This method is able to relieve neck pain even though the neck is not crunching.
When rolling your neck on a styrofoam tube, keep your head and shoulders relaxed so that your neck muscles don't stiffen and crack. Stop the movement if the neck hurts
Step 4. Move the styrofoam tube to the back if necessary
When rolling the neck on the tube, tension in the neck may also be felt in the upper back. If you experience this, roll the tube down until it is under the shoulder blade. Lower your buttocks and lower back to the floor while supporting your upper back with the tube. Use the soles of your feet to move your body back and forth until your back feels relaxed.
As a variation, use a styrofoam tube to relax other muscles. Do the same way to relax the muscles of the legs and buttocks with a styrofoam tube
Method 3 of 3: Neck Treatment in a Safe Way
Step 1. Perform light stretches, instead of crunching your neck
You may want to crunch your neck over and over again because this method can relieve aches, stiffness, and pain. However, the feeling of comfort after the neck crunch is only temporary because the trigger has not been resolved. It's a good idea to stretch your neck muscles by slowly tilting your head to the right and left.
Step 2. Consult a doctor if the neck often feels sore
Minor complaints can be overcome by cracking the neck, but if it is too often, the vertebrae become worn out, triggering bone damage and health problems. See a doctor for advice if you have chronic neck pain. Tell your doctor what symptoms and complaints you are experiencing, since when you have neck pain, and show them what you usually do when you squeeze your neck.
This step is very useful later on. It's better to address the cause of your neck pain, rather than just eliminating the symptoms
Step 3. See a professional for therapy and seek advice
Many experts can provide solutions, such as chiropractors, osteopathic therapists, and physical therapists who have studied as spine manipulation specialists. Many people undergo therapy with the help of a chiropractor because they are experienced in dealing with stiff and painful neck and back. You can undergo treatment with the help of an osteopathic therapist, physical therapist, or a doctor who specializes in spinal manipulation.
Step 4. See a professional massage therapist for neck pain
Massage therapists apply safe techniques to mobilize spinal joints, instead of rattling the patient's neck. The benefits of massage therapy and spinal manipulation are similar to that of flexing the joints when supported by proper muscle stretching and other movements.
It's a good idea to do light stretches and massage your neck muscles yourself so you don't get addicted to crunching your neck
Tips
- Leave the seat to rest for a while while walking around so that the muscles are not sore and stiff. Avoid sitting in the same posture for hours.
- Do stretching as part of your daily routine. If you don't know how yet, follow our beginner stretching exercises guide via free videos on YouTube.
- Find out other causes that can trigger neck pain, for example because you have just started practicing yoga or other sports. These activities can make the neck feel sore. Try to remember whether there are activities that have an impact on the neck muscles.
