Stretches & massages for your neck, good for chronic whiplash!

#013

May 15, 2023

(Please also view the companion 7-minute video: Neck throat & face exercises that reduce whiplash pain and snoring, & improve your singing

I learned what works the hard way!

Having suffered the results of chronic whiplash for 30 years, I've had plenty of experience in working out how to safely and comfortably stretch and massage the neck. The right setup makes all the difference. With these videos, you can learn in just minutes. (Share your comments! - Thanks).

Devote 7 minutes a day, twice a week, to the following stretches and massage:-

How to make this video work for you, quick summary:-

Sternocleidomastoid (SCM) stretch:-

3 on each side; hold for no longer than 5 seconds.
Do it if the room spins when you lift your head off the pillow in the morning.

Scalene stretch:-

3 on each side; hold no longer than 5 seconds
Do it if you have uncomfortable aches and tension in the side of the neck or above and below the collar bones (more info on scalenes under “massage” below)

Upper trapezius stretch (and massage):-

Two minutes is a good start. Stretch and at the same time, include massage with fingers or the help of a friend or masseur.
Do it if you have head ache, neck ache, and tightness between the neck and the shoulder or shoulder blade.

How to make this video work for you, more detail:-

Massage for the SCMs and the scalene muscle:-

If you have used stretching to gap the side neck joints (unco-variate joints and facet joints), and have learned a tall and relaxed posture, you will need little to no massage of the SCM and scalene muscles. A quick minute of massage should suffice.
Scalene muscle tension will cause an ache in the neck and also above and below the collarbone.
If tight scalene muscles are pressing on nerves that travel down the arm, they may also cause an ache down the arm and the occasional tingle or “electric shock” at the side of the neck and (worst case scenario) down the arm.
If signs are severe or worrying, consult a physiotherapist.
If mild, you may be pleasantly surprised at how your scalene stretch and massage can bring you a more comfortable neck and arm.

Massage of the Upper trapezius:-

The upper trapezius becomes a problem when overworked.
Some of the problem can be solved with a more relaxed posture that includes a more relaxed upper trapezius.
You can check for upper trapezius relaxation by pushing at the muscle with the fingertips. The muscle should be soft and springy, not firm and springy.
If it is firm and springy, then you should massage and stretch, and at the same time, practice relaxing it.
Interesting is, often one trapezius carries more postural tension (and head and neck ache) than the other.

References

Scalene Muscles: Poor Working Posture Can Lead to Pain in Hygienists

Scalene Myofascial Pain Syndrome Mimicking Cervical Disc Prolapse: A Report of Two Cases