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Stretches For Pulled Neck Muscle

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How to Treat a Pulled Neck Muscle, STACK

How to Treat a Pulled Neck Muscle

If you suffer a pulled neck muscle, follow these steps to gain relief and get yourself back on the field.

A strain is a pulled muscle, and the neck is among the worst places to suffer one. A pulled neck muscle can occur while you're training or during a game. Football players are among the most susceptible, from an opponent pulling on their face mask or attempting to shove them while and they turn to avoid it.

Regardless of how you suffer the injury, the goal is to treat it as soon as possible. Here are some options if you have to deal with a pulled neck muscle. Note: None of this advice should replace the recommendations of your personal physician. If you feel you need a doctor, seek one immediately.

Rest Immediately

As soon as you can, lie down and keep your neck neutral. Don't try to turn your head one way or the other. You could increase the strain and potentially cause further damage to the area.

Ice/Heat Packs

For roughly 15 minutes, rest an ice pack on the area where you feel pain. Repeat this a few times a day for the first three days after you get hurt. After Day 3, repeat this pattern using a heating pad until the pain is gone.

Pain Relievers

Over-the-counter pain medication like aspirin, acetaminophen and naproxen can provide pain relief. If you're under 18, make sure you talk to your parents before taking any medication.

Light Massage

Have a coach, family member or therapist lightly massage around your neck until you feel relief. You can also use a foam roller or a rolled-up towel and do self-massage.

Long-Term Rest

Resting also applies to training and playing. Refrain from training or playing your sport until you're healed and can turn your head without pain.

Self-Evaluation

Eventually, you'll need to try to move and see whether the injury is still there, or if you've healed. Attempt to perform this routine a few times a day. If you feel pain at any point, stop immediately and follow the relief tips above or consult your physician.

  • Start by sitting upright in a chair and looking straight ahead.
  • Slowly raise your chin and look up to the ceiling.
  • Lower your head so you're looking straight down at the floor.
  • Raise your head back up so you're looking straight ahead.
  • Turn your head to your left as far as you comfortably can without turning your shoulders.
  • Repeat to your right.
  • Return to looking straight ahead.
  • Tilt your head like you want your left ear to touch your left shoulder.
  • Repeat on your right side.
  • Finally, perform a couple of neck rolls in both directions.

If you can do this routine several times a day for a couple of days, you should be OK to resume training. If you play a sport, get cleared by your doctor before going back into action.

If you still feel pain after two weeks, talk to your doctor about further options.

Photo Credit: Getty Images // Thinkstock

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Pulled neck muscle

Pulled neck muscle Introduction: Pulled neck muscle Description of Pulled neck muscle

Pulled neck muscle (medical condition): Damage to the neck muscle due to over-stretching of the muscle tissue. The. more »

Pulled neck muscle: Related Topics Pulled neck muscle as a Disease

Pulled neck muscle: Another name for Neck muscle strain (or close medical condition association).

Pulled neck muscle: Related Diseases Symptoms of Pulled neck muscle (Neck muscle strain)

Some of the symptoms of Pulled neck muscle incude:

  • Neck pain
  • Neck muscle tenderness
  • Neck muscle swelling
  • Neck muscle stiffness
  • Neck muscle inflammation

Treatments for Pulled neck muscle (Neck muscle strain)

Treatments for Pulled neck muscle (Neck muscle strain) include:

  • Rest, ice, compression, elevation, pain medication if needed, once pain has subsided gradually introduce light stretching movement to provide circulation to the affected muscle tissue

Treatment of Pulled neck muscle: For more treatment information about Pulled neck muscle, see treatment of Neck muscle strain (Pulled neck muscle)

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How to Treat a Pulled Neck Muscle

stretches for pulled neck muscle

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stretches for pulled neck muscle

This fantastic article was written by Anthony Alayon, a Certified Sports Nutritionist, Certified Personal Trainer, Accountant and best-selling fitness author. We encourage you to check out his website and visit his Facebook page!

A tight neck can be debilitating and make even the most simple movements excruciating. The pain, headaches, and difficulty with lateral movement are extremely common symptoms of a tight neck. The good news is there are some simple ways to combat this, but first, we must understand the physiology behind what causes neck stiffness.

Muscular Strain or Soft Tissue Strain

One of the most common causes of neck tightness is a muscular strain or soft tissue strain. In particular, the levator scapula muscle which connects the spine with the shoulder is the culprit when fatigued or overworked. When this occurs, it can result in stiffness that is painful and may restrict neck mobility. [2]

There are many ways to injure, overwork or fatigue this muscle in your neck. One of the biggest problems I have is sleeping the wrong way. It always causes neck stiffness. Some other ways to experience a tight neck can be sports related injuries from sudden impact or falls and repetitive activities.

Modern societal paradigms also have resulted in an epidemic known as “text neck” which has gained notoriety recently via the research of Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine.

This is the consequence of the poor posture associated with looking at your mobile device for extended periods of time. According to Hansraj, this is causing inflammation and increased stress on the cervical spine that can lead to degeneration. [5]

There are other causes of neck stiffness including cervical spine disorders such as a herniated disc, cervical degenerative diseases or cervical arthritis. A typical symptom of Meningitis includes a stiff neck, so this serious disease can especially not be discounted, particularly if accompanied by high fever and nausea or vomiting. [4]

Excessive stress has also been labeled as a culprit in the muscle strain associated with neck tightness. Anxiety related neck stiffness is a consequence of the flight or fights response of your body when exposed to stress stimuli. This elicits certain physiological responses, including the tightening or “priming” of certain muscle groups which in turn can cause a tight neck. [1,2]

6 Simple Stretches to Relieve Neck Pain

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

For the relief of a tight neck, there are simple stretches that you can do in the comfort of your own home or office that give prompt relief and relax the implicated muscles and doing these stretches regularly can really make a big difference in reducing or possibly eliminating the pain associated with a tight neck.

When doing these stretches, it is imperative to pull or push to the point at which you feel the stretch, or “twinge.” It absolutely must NOT be painful. The aim of a stretch is to lengthen the muscle along the fascia and dissipate accumulation of lactic acid or release a seized muscle. [2]

All stretches must be done in a controlled and measured manner. Jerky, overextended movements can do more harm than good.

In a seated or a standing position, gently drop your chin towards your chest, while maintaining a good posture. This stretches the muscles responsible for a backward movement of the head.

To deepen the stretch, place a hand firmly on the back of the head and press gently. Hold this position for 10 – 30 seconds, return to the neutral position and repeat the stretch.

It is advisable to do 4 sets to 4 repetitions. [5]

In the seated position, maintaining a good erect posture, hold the seat with your left hand, and then turn your head to the right, concentrating on a smooth movement, tilting your ear towards your shoulder.

It is important not to overstretch, and stop when you feel a gentle stretch.

You can press downwards on left side of your head to intensify the movement. Hold the position for 10 seconds, release the stretch and then perform on the opposite side. [3]

Perform 3 sets on each side of your body.

Hyperextend your neck backward towards your spine to stretch the forward flexing neck muscles adequately.

You can again push down lightly on your forehead to add a bit more to the stretch if desired. Again hold the stress for 10 seconds at a time. [3]

Perform 3 sets once a day for the best results.

In a seated or standing position, with the head in a neutral position, rotate the head to the left, keeping your eyes on an even plane until a light tension is felt on the opposite side.

Hold this rotated position for 10 – 30 seconds and bring the head back to the neutral position. Then repeat towards the right. [3]

Perform 2 sets on each side of your body once a day.

In a seated or standing position, drop the chin to the chest, when the first pull is felt, roll the head to the left and backward, then to the right and forward.

Roll the head through this movement for 5 – 10 repetitions the repeat in the opposite direction. This movement must be controlled to avoid injury. [3]

Perform 2 sets on each side.

In a standing position, stand with your feet comfortably apart with your arms hanging at your sides. Reach both hands behind your buttocks and clasp your left wrist with your right hand.

Using your right hand, gently straighten your left arm and pull it away from your body.

To deepen this stretch, lower your right ear towards your shoulder. Hold this stretch for 30 seconds and then switch sides. [3]

You can start with 2 to 3 sets on each side.

I hope you enjoyed this article. If you found this information useful, please share it with your friends, family, and co-workers on Facebook or any other social platform you may use.

Ganong (2003): Review of Medical Physiology, 21 st Edition, McGraw-Hill Companies

Pulled Neck Muscle Stretches

Pulled Neck Muscle Stretches [Summary] Neck Exercises for Neck Pain Neck pain can be relieved by stretching, strengthening, and aerobic conditioning with these neck exercises. Three Simple Neck Stretches to Relieve Neck Pain and Stress | TranquilityCS's Weblog Whether you sit at a desk al Neck Exercises for Neck Pain

Neck pain can be relieved by stretching, strengthening, and aerobic conditioning with these neck exercises.

Three Simple Neck Stretches to Relieve Neck Pain and Stress | TranquilityCS's Weblog

Whether you sit at a desk all day, work for hours at a computer, and have experienced a past neck injury, you can benefit from these simple neck stretches! It will only take three to five minutes! So….you can’t use the “I don’t have the time” excuse. It’s also important to know that even though two of the three stretches don’t directly involve the neck (guess which ones), the muscles being stretched are attached to the neck itself!

Neck Stretches

When the head and shoulders drift forward, certain muscles shorten and become tight. This perpetuates the posture that causes neck pain.

See How Poor Posture Causes Neck Pain

The following stretching exercises can help relieve neck pain:

A basic exercise that is important for stretching the chest and shoulder muscles is the corner stretch. It is performed in the corner of a room.

The Best Stretches to Relieve a Sore Neck

Whether you slept in a funky position or have been staring tensely at your computer for hours on end, a crick in the neck is not only annoying, it can cause

How do i heal a pulled muscle in my neck/shoulder?

I have a lot of pain in my shoulder/neck and down my arm. G.P. says I have pulled a muscle. I am in agonies, am taking Ibrufen and Codine for last week but no change yet. I'm supposed to be going away on holiday in 2 weeks time. What can I do? PLEASE HELP!

[Further reading]

Neck Strain Symptoms, Recovery & Treatment The portion of the spine contained within the neck is referred to as the cervical spine. That's the site for injuries known as neck strain. Read about treatment, prevention, prognosis, recovery time, and sym

Neck Strain: Causes and Remedies By definition, a neck strain is not a serious injury. However, the pain and dysfunction that it causes can be significant. This article reviews both first aid approaches to alleviate the pain, as well as signs and sym

How to Relieve Tight Neck Muscles : Stretching & Exercise Subscribe Now: http://www.youtube.com/subscription_c. Watch More: http://www.youtube.com/Ehowfitness Tight neck muscles can be stretched in a very particular way to relieve associated pain a

How to Treat a Pulled Neck Muscle | eHow Use heat instead of ice after the acute injury has passed-that is, once swelling and a sensation of heat has reduced. Like ice, apply heat four to five times daily for 10 to 15 minutes to help increase circula

Neck Strain Treatment: First Aid Information for Neck Strain Family Doctor: "Neck Pain." American Academy of Orthopaedic Surgeons: "Neck Pain." Neck Strain Information from eMedicineHealth. Neck Strain Symptoms, Recovery & Treatmen

Neck Strain Symptoms, Recovery & Treatment Neck Strain Least Effective Exercises Slideshow Dehydration Tips Slideshow Pictures First Aid Care and Pain Relief for Minor Injuries Neck Strain Overview What Are Causes and Risk Factors of Neck Strain? Wha

Neck Strain: Causes and Remedies By definition, a neck strain is not a serious injury. However, the pain and dysfunction that it causes can be significant. This article reviews both first aid approaches to alleviate the pain, as well as signs and sym

Neck Strain: Causes and Remedies A neck strain or sprain is when one or more neck muscles, ligaments or tendons are injured in the neck. Most minor neck strains heal in a relatively short amount of time. Pain can be treated using cold or heat therapy

Neck Strain: Causes and Remedies Review first aid approaches to alleviate pain from a neck strain, as well as signs and symptoms that indicate when to see a doctor for neck strain. Cervical Strain This material must not be used for commercial purpose

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