Four Techniques to Relieve Neck Tension

If you're anything like me you carry a lot of tension in your neck and shoulders.  We spend a lot time sitting, staring at screens, and don't use the best posture while doing so.  Poor sleeping positions, jaw clenching, and injuries can also contribute to muscle tightness, pinched nerves, and pain.  

There are many modalities that you can use to address neck and shoulder tension.  Below you'll find stretching, neural, flossing, and self-myofascial release techniques to ease tension and alleviate pain.  All of these specifically target the neck.  Often times tightness in other areas of the body can contribute to neck pain and may require a more comprehensive stretching routine.  These four techniques are my personal favorites and will be a great addition to your mobility practice.  

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Three Way Neck Stretch

1. Interlace your fingers behind your back and bring your fist to one hip.
2. Drop your ear toward the shoulder on the side your hands are clasped.
3. Drop your chin toward your chest.
4. Turn your chin back to center and then up toward the ceiling.
5. Bring chin back to center and then lift your head back to center. 
6. Repeat on the other side.
7. Hold each position as long as needed.  

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Nerve Flossing

Nerve “flossing” is a stretch or combination of stretches designed to pull a  nerve back and forth. with the goal of mobilizing the nerve.  This can help with compressed or pinched nerves that are causing pain as well as increasing your range of motion.  The stretch below is designed to target the median nerve.  In addition to improving range of motion in the neck this can be helpful if you are experiencing any tingling or numbness in the arm, hand, or fingers. 

1. ​Extend the arm out straight at shoulder height with palm facing up.
2. Bend at the elbow and bring your fingers to your shoulder.
3. Extend arm and extend your palm so fingers move toward the floor.
4. For level two repeat above and tilt head toward the shoulder of the arm that is extended as you reach out, then tilt head toward opposite shoulder as you bring the fingers to the shoulder.  
5. For level three tilt the head away from the extended arm, then tilt the head toward the arm as it bends in and fingers touch the shoulder.

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Yoga Block Neck Release

This myofascial release technique helps to soften the fascia surrounding and encapsulating the muscles that run up the back of your neck.  This will help increase tissue hydration, increase blood and lymphatic flow, and improve directional order to the collagen fibers of the fascia.

1. Lay on your back on the floor. Knees bent, with feet on the floor.
2. Take the block and place it under your occipital ridge on the back of your head. The occipital ridge is the bump on the back of your head where your spine and head connect.
3. Begin to tilt the block away from you. The edge of the block will sit in the ridge. Keep the head neutral chin tilts toward the chest.
4. Rotate your head slowly to one side until you feel the edge of the block on the muscle next to the spine that runs up the back of your neck.  This may be tender.  Hold for 10-15 deep breaths and then switch sides. 
5. To take this into more of a massage, you can start to gently and slowly rotate the head to the left and then the right. 

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Active Myofascial Release for the Sternocleidomastoid

This Active Self-Myofascial Release method focuses on the sternocleidomastoid muscle that runs down the front side of the neck from your collarbone, up to your skull, behind your ear.  This technique holds the muscle in place at the collarbone and allows the weight of the head to lengthen and stretch the muscle to increase blood and lymphatic flow, improve range of motion, and provide relief.​

1. Start with your head level over shoulders.  Place the fingers of one hand on the muscle just below the collar bone.  Place the other hand on top and press gently to hold the muscle in place.
2. Slowly start to drop your ear toward the opposite shoulder.  When the head no longer releases toward that side, pause and hold.
3. Bring the head back to center.  
4. Reset your hands
5. Repeat this process with the head dropping back at different angles.