Dealing With Neck Stiffness

Here are some helpful tips on dealing with neck stiffness and soreness.

Step 1: Decrease discomfort

One of the fastest ways to get relief is by rubbing in a topical gel like Icy Hot or Biofreeze. Usually, it only takes a few moments before it kicks in. As with any over-the-counter medicine, only use as directed on the container or as directed by your doctor.

Step 2: Break up the stiffness

Place the Theracane over your shoulder and push the knob into the sorest/tightest area and massage back and forth or in a circular pattern. As you massage, tilt your head down and away from the affected side. Do this for about one minute. Then, rest and repeat.

If using the tennis ball, you'll stand with your back to the wall and press the ball into the tender area. Just like with the Theracane, you'll massage back and forth or in a circular pattern for one minute. Then, rest and repeat.

**Note** Regardless of which one you use, you’ll want to apply mild pressure first and gradually increase to an amount you can tolerate. Remember, we don't want to put too much pressure and injure ourselves.

Step 3: Soft tissue manipulation

Place the arm on the affected side behind your back and pin the arm to your side. Use your other hand to draw your head downward and towards the other shoulder. You'll want to hold this pose for at least 30 seconds before relaxing and bringing your head back to the starting position. Rest and repeat.

Step 4: Perform mobility drills

Performing mobility drills will help "reset" the muscles and nerves. Perform 10 repetitions of neck nods, moving the head up and down slowly. Then, 10 repetitions of side-to-side head turns. Finish with 10 head circles, alternating between clockwise and counterclockwise.

While this is not an exhaustive list, here are a few common activities that may aggravate your neck/shoulder that you'll want to limit or avoid:

• Sleeping without proper support for your head and neck.

• Repetitive movements and exercises like sweeping, vacuuming, mopping, reaching or performing overhead dumbbell presses.

• Prolonged typing on a laptop reinforces certain postures that can increase neck tension.

• Carrying heavy backpacks or purses on one shoulder or carrying heavy grocery bags on the affected side.

• Driving one-handed with the arm of the affected side prolongs the elevation and engagement of the shoulder muscles which can lead to soreness.

Medical Disclaimer

The content provided in this video series is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare provider with any questions you may have regarding a medical condition, injury, or treatment options.

The exercises, techniques, and recommendations in these videos are designed to address minor muscle soreness and joint aches in generally healthy individuals. If you have a pre-existing medical condition or injury, or experience sharp pain, swelling, or other severe symptoms, stop the activity immediately and consult a healthcare professional.

By participating in any activities described in this video series, you assume all risks associated with the exercises and release the creators of the content from any liability. Always listen to your body, and modify or discontinue exercises as needed.

Note: This content is purely for informational purposes and does not establish a doctor-patient relationship.