Pain in the Neck

General Tips

• Sleep on a pillow that keeps your head in a neutral position--not too thick, not too thin.
  
  
• Rotate your head very slowly to locate tight neck muscles.
  
  
• Hot or warm water relaxes tight neck muscles, but if the muscles ache because of an injury, only cold water should be used.
  
  
• Avoid holding a phone between your head and shoulders. If absolutely necessary, be sure to switch sides often.

Neck Exercises

• Put your arm behind your back and pull with other arm. Gently tilt head away from the stretched shoulder. Your neck muscles may feel tight, but after holding the stretch for about six seconds, they begin to relax.
  
  
• Tilt head to one side. Put hand on top of head and push the hand and head against each other. Hold for six to eight seconds, then lightly pull the head to further the stretch.
  
  
• Grab one arm, pull across the front of the body and hold. For an extra stretch, turn your head toward the stretched shoulder.
  
  
• Desk/Work Stretch--Pull shoulders up, holding head straight. Hold this pose for eight seconds, and then drop shoulders and relax. Do this stretch five or six times in a row and try to go through the whole stretch three times a day.