How to Get Rid of Neck Pain After Sleeping Wrong

hey if you have a stiff neck from sleeping wrong i'm going to show you three ways to help get rid of that neck pain and we'll do that in about three minutes so let's get started oh and by the way my name is tim fraticelli i'm a physical therapist and on this channel i love helping people like you make progress towards your goals and if your goal is to get rid of neck pain from sleeping wrong let me know by giving this video a like below now let's get started with the first technique using neck traction this first exercise is called a hand supported neck traction exercise but a quick note if you're experiencing any numbness or tingling down the arm or even into the hand you might have a disc issue in the neck that should be addressed by an in-person exam with a physical therapist or a physician i'll have a video soon about relieving neck pain from a bulging disc so be sure to subscribe to the channel to catch that video when it comes out but if your neck is just really stiff and really sore keeping you from moving it without pain try placing your fingers just like this and put it right behind your head so the base of your hands rest against your jawline gently pull upwards towards the ceiling like you're trying to make yourself taller and you should start to feel a bit of pressure relieved along the neck you can gently work through this movement a few times or even hold it for 10 to 15 seconds repeating throughout the morning to help relieve any soreness you have you can also do this at your desk with your elbows on a flat surface and with the same hand position in order to provide that same type of cervical traction to the neck hold that for about 10 to 15 seconds and you should start to feel some pain relief i'll also show you one of my favorite ways to do this type of neck traction with a towel in a minute but let's take a look at the second technique for getting rid of neck pain in the morning and that's called decompression range of motion the first way we can help to restore range of motion through decompression is to elevate the shoulders with a couple of pillows or towels now the tension of our shoulders pulling on our neck could cause that muscle to spasm in our neck even more so we use a few pillows like this to elevate the shoulders but also completely relax the shoulders as we work into increasing our neck range of motion this helps to take off some of that tension of our shoulders and you'll find that you get a little bit more range of motion as you progress gradually rotating to the left and to the right you could also do this at your desk by going into a modified push-up position and rotating your neck side to side this acts as a decompression technique because gravity isn't pulling directly on your vertebrae as you rotate your head to the left and to the right you could even try up and down into flexion and extension try to perform 20 to 30 seconds of this movement two to three times each hour this third move is my favorite technique neck mobilization using a towel find the segment of your neck that is most sore or stiff and place a towel along that area of the neck if you have stiffness on one side in particular lock that side down with one arm and use your opposite hand to bring the tile up and across your jawline to assist as you rotate towards the stiff or limited side work slowly into that range of motion and repeat five to ten times gradually increasing that range as you can tolerate then try working the other direction a few times as well as this can help to improve that range of motion as you go back to the stiff side for a few more repetitions you could also place the tile behind your neck and cross your arms so you're reaching up and over with the one side if this is too painful then try the opposite way where one arm goes down and the opposite arm rotates up either way can be fine it just depends on how you respond to it individually you could also use a towel to help support your neck and performing a variation of the distraction technique that we talked about earlier in this video instead of placing your hands behind your neck you can place the towel behind your neck and gently pull upward towards the ceiling providing a distraction technique holding for 10 to 15 seconds of course you want to figure out why your neck started hurting in the first place so check out this video where i talk about the best and worst sleeping positions that might be causing your neck and back pain thanks for watching if you want more of these videos that get straight to the point let me know by leaving a comment or giving this video a like below and consider subscribing to the channel for more helpful videos i'll see you in the next one

Channel: Tim Fraticelli - PTProgress

Views: 166,336

Keywords: neck pain, neck pain sleeping wrong, stiff neck, stiff neck in the morning, neck hurts after sleeping, neck stiffness, sore neck, neck exercises, neck stretches, neck pain relief, physical therapy, neck pain relief exercise, how to relieve neck pain, family friendly

Id: br9DsBC7Gfs

Length: 3min 58sec (238 seconds)

Published: Fri Jul 15 2022