It’s 7 am. Time to start your day! You go in for a big stretch when...yeowch! Neck cramp!
A knot in any muscle is a nuisance, but it's especially frustrating
when the offender is lodged in your neck or upper back. (Turning your
head should not induce searing pain...) And while getting a massage can
work out the kink, chances are you don't have time on your way to work
to swing by the spa.
Relax (well, figuratively speaking): You can actually knead away the
cramp yourself with this quick routine, courtesy of Allyn Kakuk, DPT, a
wellness physical therapist at the Mayo Clinic. Here's how:
Step 1: Find the sore spot. If it's on the right side of your
neck or upper back, place your right hand on the area. If it's on the
left side, use your left hand.
Step 2: Push into the knot with your fingers, using firm
pressure. Beware: This may smart. "But it should be a good hurt that you
can tolerate, not a sharp pain," says Kakuk. If you can’t quite reach
it, a tennis ball or other prop can do the work for you--just lean
against a wall for leverage.
Step 3: Turn your head slightly in the direction opposite the
cramp, and bend it diagonally, as if you were trying to touch your
armpit with your chin. Activating the cramped muscle, when partnered
with pressure, can help relax the kink.
Step 4: Repeat steps 1 through 3 about 20 times in a row.
Afterward, give your neck and upper back a nice, long,
just-got-out-of-bed style stretch. Complete the series throughout the
day to keep your muscle relaxed.
source:
foxnews.com
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