7 things to do to stop neck pain - move empower pt7. do these exercises at home tonight 1. cervical...

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7 Things to Do to Stop Neck Pain


Ice is by far the best way to ease neck and shoulder pain. My tip, use ice whenever you’re feeling achy or painful, such as at the end of a very busy day. Apply an ice pack for 10 minutes or so, little but very often (every hour). And when to use heat – my tip would be to apply a hot water bottle on a morning when your neck and shoulder is likely to be feeling more stiff, than painful. Again, 10 minutes should do it.

1. Use Ice (...Not Heat) To Stop Pain

This might be difficult at first, especially if you are used to sleeping on two pillows. But, if you can persist, it lowers the amount of stretching of muscles at your neck which lowers the tension making your neck easier to move and lowering the chances of any future headaches or migraines too. Frequent headaches, migraines and constant shoulder tension (...and even an unhealthy looking posture) are a sign of spend-ing 8 hours every night sleeping with your head and neck in the wrong position. Drop down to just one soft pillow and you will notice a difference.

2. Sleep With One Firm Pillow


The reason why is because when you do this, your head is looking forwards and down at a book or your Kindle and when you do this, it increases tension in your neck muscles. It’s a bit like stretching an elastic band too far – eventually it will “fray” and even snap. Worse, at this late time in the day, your neck and head muscles are already tired and weak. And by placing them under even more stress so late in the day, will make more tension and headaches through the night.

3. Avoid Reading For More Than 20 Minutes In Bed

Most people don’t realize how easy it is to access Physical Therapy. Move Empower Concierge Physical Therapy offers a free 20 min phone consultation to figure out the primary causes of your pain/injury, create a plan for fixing it, and introduce you to our practice to make sure we’re a good fit for your need-s.It’s perfect for anyone dealing with pain, stiffness, or limitations who would like to know what’s causing the problem and whether or not physical therapy can help. Call 512-659-5615 or email [email protected] for your FREE consultation today.

4. Find Out What’s Wrong By Going To See A Physical Therapist


This one is a very common mistake that adds to neck and shoulder tension. Carrying a workbag or even shopping bag over one shoulder, means that the weight is not evenly distributed. And as a result, one side of your body is under more pressure than the other. Guess what happens to the side of your body carrying the extra weight all these years? (Likely to be the side you’re feeling the pain and tension the most) - that’s right, it gets painful, tight and tense. This causes your neck to tighten too, which then leads to tension, muscular tightness, and even headaches.

It’s often true that shoulder pain leads to neck pain which leads to headaches. And it can happen in the reverse order, too. More, if you carry the bag over your left shoulder all the time, you could end up with a curvature of your spine and it would mean that your left side is working too hard taking the weight of the bag every day, and certainly much harder than your right side. And this would cause tension and pain, not to mention a funny and unhealthy looking posture.

6. Ensure Laptop Screen Is Set At The Correct Height

5. Avoid Carrying Your Back Pack Or Bag On One Arm, Or In One Hand


Laptops were designed for portability, not for the health of your neck and shoulders. This portability al-lows us to use our laptops from lying down in bed to sitting down in tight spaces. The problem is pro-longed use of these computers in these types of positions can induce great stress to the muscles and supporting structures of the neck. And in doing so, your spine becomes more and more “rounded” - meaning muscles in your neck become stretched! When muscles get stretched, this puts more force on the joints and more pressure on the discs of your neck. All of which are very sensitive and likely to cause you pain in the neck and shoulder area - and headaches. Here are some quick tips for proper Laptop use

If resting computer in your lap, use a pillow to raise it up to prevent slouching Recline Slightly in chair Use an external mouse Use an External Keyboard placed at height of where you arms rest. You will able able to prop your lap-top up so it will be at eye level.

7. Do These Exercises At Home Tonight

1. Cervical Rotations: A simple way to free your neck is with gentle neck rotations, left and right. Aim to look as far over your shoulder as you can comfortably-in a pain free range of motion. Repeat this this 10 times over your left shoulder, 10 times over your right. Over time, the point at which the stiffness begins on will be further into the available range of motion.

2. Shoulder Blade squeezes: while seated gently pinch your shoulder blades together as if you were trying to squeeze a pencil between your shoulder blades. Repeat this 10 times holding.

3. Seconds, rest, and then repeat another set.


Eric Finger is the founder of Move Empower Concierge Physical Ther-apy. He attended the University of Kansas as an under-graduate and did his graduate training at the Texas Tech Health Sciences Center. Eric pursued a rigorous post graduate training earning Board certifications in Orthope-dics in addition to completing fellowship training in ortho-pedic manual physical therapy, a distinction that less than 10% of physical therapists in the US have attained.

In this special report, I share with you “simple” yet very powerful principles and strategies you can make work for you – some over time and others almost instantly. They’re in no particular order, and they all have only one thing in common: They all work.

There’s a great saying that goes: “Small hinges swing big doors.” And it’s often the simplest advice that wins in the end. Truth is, without knowing your neck and shoulder pain, or your medical history intimately, I cannot tell you which of these will work best for you. And even if I did know the root cause, there are no guaran-tees that any one single strategy will work. But over the last decade and a half, I’ve been able to narrow down what really does and doesn’t work when it comes to easing neck pain. The principles are included in what you’re about to read.

Also included in this report are tips to ease neck pain pain so that you can begin to make a difference on your own.

Now imagine this... how great would it be if you try just one of these “tips” every day... within a few weeks you could have all of these incredibly helpful strategies for eas-ing Neck Pain, “in play” and working for you – giving you back the active and healthy lifestyle that you’ve lost, or are in danger of losing.


We make every effort to ensure that we accurately represent the injury advice and prognosis displayed throughout this Report. However, examples of injuries and their prognosis are based on typical repre-sentations of those injuries that we commonly see in our physical therapy clinics. The information given is not intended as representations of every individual’s potential injury. As with any injury, each person’s symptoms can vary widely and each person’s recovery from injury can also vary depending upon back-ground, genetics, previous medical history, application of exercises, posture, motivation to follow physi-cal therapist advice and various other physical factors. It is impossible to give a 100% complete accurate diagnosis and prognosis without a thorough physical examination and likewise the advice given for management of an injury cannot be deemed fully accurate in the absence of this examination from one of the physical therapists at Move Empower Physical Therapy. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of spe-cific results are expressly made or implied in this report.

Health Advice Disclaimer:

Report by leading physical therapist, Eric Finger, PT, OCS, FAAOMPT Move Empower Concierge Physical Therapy

www.moveempowerpt.com

7 things to do to stop neck pain - move empower pt7. do these exercises at home tonight 1. cervical...

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