In this video, I'm going to
show you how to instantly relieve neck pain from sleeping
wrong. Stay tuned. Hey, everyone. Dr. Rowe
coming to you from SpineCare in Saint Joseph, Michigan. So, did
you wake up this morning with a lot of neck pain or stiffness?
Maybe you can't even turn your head without a lot of sharp
pain. In this video, I'm going to show three different ways to
get instant neck pain relief from sleeping wrong. All of
these exercises work just a little bit differently. So, to
get the best results, go through them all and use what
gives you the most relief and with these exercises, you may
find you get instant relief even within 30 seconds. So,
let's get started and fix your neck pain from sleeping wrong
right now. So, the first thing that we need to do after waking
up with a stiff neck or just a lot of pain is to release
muscle tightness. That way, we'll be able to turn and move
our head a lot easier with less pain. Here's a really easy way
to do this in bed. What I'm going to do is start lying flat
on my back. We can use a couple different things for this
method. The easiest being a large rolled up towel. Just
place it underneath your neck to support it but if you are
looking to get better results, I would recommend using what is
called a peanut tool because it looks like a peanut. What
you're going to do is take two tennis balls, place them in a
sock, twist the sock, tie a knot. Why this one works better
is because it's more comfortable. Your spine will
sit right in this groove but it'll allow the balls right
here to massage deeper into the muscles off to the side of the
spine. So, if you have a couple tennis balls laying around,
definitely use this instead. So, let's start off lying flat
on our back. I'm going to go over the six movements of the
neck to cover all bases. First is going to be flexion and
extension. So, what I'm going to do is take two fingers, put
them on my chin. Press the back of your head gently into the
back of the bed as much as you can but stopping before the
point that you are having any pain or discomfort if that's
the case, peck off slightly. Let's go into flexion first
which is doing a chin tuck. So, take your in downward towards
your chest as much as you can until you feel a really good
activation of the muscles in the neck. I really feel it at
the base of the skull. You're going to hold this comfortably
for five seconds and then we're going to do the opposite. We're
going to go into extension which is a backwards movement
just like this. Again, stopping before any point of pain or
discomfort. Five-second hold, you're going to release it and
then you're going to repeat this five times in bow
directions. From here, we're going to now focus on rotation
or turning our head. So, let's press our head back into the
bed again and what I'm going to do is slowly turn my head to
look over one shoulder as much as I can comfortably.
Five-second hold, you're going to then release it and then
repeat on the other side. You want to do this five times in
both directions. The last movement that we're going to
focus on is bending or tilting our head. So, our ear towards
our shoulder. Once again, press the back of your head into the
bed and tilt your head, taking your ear towards one side
shoulder as much as you can, holding this comfortably for
five seconds and then repeating on the other side. Five times
in both directions. Going through all of these motions,
you're going to notice that one certain motion or maybe a
couple of them are really painful or you really have so
much tightness that you can't move into that motion. That is
the point that we're going to stop and then focus on throwing
more repetitions in until we're pretty much getting rid of that
tightness or pain so let's say that it's really painful for me
to turn my head towards my left leg this I'm going to keep
building into this motion stopping before the point of
pain holding this for five seconds relaxing it and then
repeating this over and over again until the pain or
tightness is gone or I'm not getting anymore improvement
another thing What we want to focus on if we're using the
peanut tool is to switch the placement of the peanut tool
over the neck. I like to start right at the base of the skull
and then do these motions and then from there, I'm just going
to move down into the middle part of the neck then all the
way down to the base of the neck. You're going to find that
one certain spot just hits it the best. At that point, you're
going to stop over that spot and then throw more repetitions
in. Again, doing this over and over in until tightness and
pain has been released or you're not getting any more
improvement. Here's a really easy muscle activation
technique that can give instant relief for neck pain and
stiffness after waking up. You can do this one standing or
seated. Just have very good upright posture. The first
movement, what I'm going to do is make hooks with my fingers,
interlock them, and then put my hands to my chest. What we want
to do is try to pull our arms away from each other as much as
we can but we're going to resist a this movement. As you
build into this, you're going to feel a very good activation
of the muscles around the shoulder blades, upper back
towards the neck. You want to hold this comfortably. From
here, we're going to build into some neck motions. I like to
start off with flexion. That is just taking my chin towards my
chest as much as I can stopping before the point of pain or
discomfort. So, if that's the case, just back off slightly
just like this. You're going to hold this comfortably for five
set and then from there we're going to go into extensions so
looking upward towards the ceiling just like this again
holding comfortably for five seconds the next movements
we're going to do rotation or turning our head to look over
our shoulder as far as we can five second hold on both sides
and then we're going to do a tilting or a bending motion
taking our ear towards one side shoulder 5 second hold and then
repeating on the other side now let's put all of these motions
together by doing a big circular motion like this with
our head and neck you want to do five big wide circles in one
direction building into it with each repetition and then
switching it up in the opposite direction and repeating for
five more so let's take this one to the next level by
putting in a different position that's going to target some
more muscles so for this one I'm going to put my arms off to
my side just like this and now shrug your shoulders up towards
the ceiling as much as you can. You should feel the upper
trapezius muscles start to fire. It's pretty much in the
upper back, top of the shoulder into the side of the neck.
You're going to hold this and now do those same motions that
we did earlier. You're just going to notice it hits the
neck just a little bit differently. So, go through all
of those motions including that circular one just like this.
The last position is very similar but instead of
shrugging up, we're going to shrug downward as much as we
can. Really focus on moving through your shoulder blades.
Just really trying to bring them down as much as you can
and then repeat these motions. What you're going to notice is
is that one certain position or movement just offers the most
relief or it has the most tightness or pain. At that
point, you want to throw more repetitions in until that
tightness or pain has gone away or you're not getting anymore
this is one of my absolute favorite ways to get instant
neck tightness and pain relief and it works really well if you
wake up with pain after sleeping for this one we just
need a hand drying towel just roll it up place it right at
the base of the skull take the two ends grab them with your
hands and then pull forward until it hooks over the muscle
and it's just applying enough pressure in there where you're
going to get a good self massage but not causing any
pain or discomfort so to start off with we're going to take
one end and keep it locked just straight ahead like this so
it's not going to move the other end what I'm going to do
is raise the towel up like this so it's going to be over my eye
and then what I'm going to do from there is then at a
45degree angle pull up towards the ceiling like this what's
going to happen is it's going to cause the head to be put
into rotation or a turning motion but it's also going to
offer a little bit of a self massage over that area of
tightness I like to build into this much as I can and then I
hold this position for about 20 to 30 seconds and then from
there, I'm just going to relax and then repeat on the other
side. On the next repetition, I'm just going to lower the
towel just a little bit and then I'm going to repeat doing
this whole process pretty much from the base of the skull
working into the middle part of the neck all the way towards
the base of the neck. You're going to find that one certain
spot like let's say right here for me is just addressing the
most amount of tightness especially when I build towards
the left like this. At that point, you want to keep
throwing more repetitions in, building into each repetition
until that tightness has been released or you're not getting
any more improvement. Another way to take this one to the
next level is to focus on that upper trapezius muscles. So, if
you have a lot of difficulty bending your head like this or
just a lot of pain from the top of the shoulder into the side
of the neck, this is what you can do. So, you're going to
take your towel like this, throw it over your shoulder,
and then grab the other end with your hand. You're going to
just hook over that shoulder pulling down with both ends of
the towel so you get a very good self massage going. I like
to go right over the top of the shoulder. Once I feel that good
amount of pressure, what I'm going to do from there is then
tilt my head in the opposite direction of the towel. So, I'm
taking my left ear towards my left shoulder. You'll feel the
neck open up but it really helps attack that muscle
tightness. Hold this one right here for about 5 seconds.
You're going to relax, move up a little bit towards your ear
into the side of the neck and then repeat this over and over
again until you're in the side of the neck. You're going to
find that one certain spot is just the most tight or painful.
At that point, you want to stop over that spot and then repeat
this for 32nd holds until that tightness has been released or
you're not getting anymore improvement and then from
there, you're going to switch to the other side and to keep
everything in balance. If the exercises help, please support
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please leave them below. I'll get back to you as soon as I
can. Thanks for watching.
