(this is a continuation of a conversation from my Face Book page https://www.facebook.com/pages/Rising-Sun-Massage/1662628780544032)
OK, back to stretching the neck, it's pretty straight forward ( or sideways) but you should not bend the neck straight back. This compresses all the vertebra and can cause more strain and pain. To stretch the front of the neck, tilt the head back and left, and then back and right. When doing any stretching, go to where you first feel a gentle stretch and hold it there until you feel the tissues release, then if you want to go further, gently do so.
There are organelles in the tissues that tell your brain how much stretch is being put on the muscles,(this is also where several parts of your balance system are located) and since the muscle's job is to protect your joints any sudden over stimulation of the length sensors causes the muscles to contract. So, slow and easy is the way to make progress, and of course, consistency. Easy, right? Pick a body part every day to focus on, and every thing will get at least some attention on a regular basis.
You can do stretches statically, moving into one position and holding it, or you can do a moving stretch. This has be particularly mindful. There are fluids that are produced in joints only when they are moving that help with motion and comfort. So if you are rehabbing an injury, movement is your friend. Just go slow and easy. You can do circles with your head, slowly.Feeling every part at each moment will protect your neck and muscles. There are nerves in the neck that can cause some vertigo if stretched overly much, so take caution when stretching the neck. The best prevention for neck strain is the proverbial warning: HEADS UP!
At my website you can find a link to this season's edition of Body Sense Magazine and an article about how using computers is causing eye and neck muscle strain. go here: http://www.risingsunmassage.massagetherapy.com/body-sense-magazine to read the article.
Peace
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