if you keep getting upper neck pain and perhaps even associated headaches the most important thing to do is to avoid the cause as we keep recreating the problem so here is the most common causes of upper neck issues and a little bit about how to get some relief the main motion of the upper neck is rotation the top vertebra actually pivots on the second vertebra but if we maintain that rotation for too long the joints can get stuck and the muscles can seize up common actions that create that position are watching tv or a computer screen that’s placed to one side instead of straight in front of you and talking to someone beside you on the train car bus or in a business meeting for a prolonged period of time but the most common cause of maintained rotation are actually some common sleeping positions so when sleeping face up avoid turning your head to one side try to keep in a neutral position instead and don’t lie on your stomach as this forces the neck into rotation so that you can breathe lying on your side is fine but not if you roll forward as this creates the same position as sleeping face down bending the top knee much more than the bottom one encourages us to roll forward so instead bend your knees equally putting a pillow between your legs can help keep the knees even or hugging a pillow can help keep you from rolling forward too now i know what you’re thinking but what about when i’m asleep how can i control it then well sleeping habits are just that they’re a sleeping habit and habits can be changed so just keep correcting your position and eventually your sleeping position will change too just stick with it it might take you a few months but then you’ll sleep the rest of your life in a position that’s good for your neck strangely enough despite being a rotation area neck rotation exercises are not very helpful to relieve upper neck pain and doing circles with your neck creates a coupling motion that can aggravate the problem simple side bending just moving your head on your neck can be helpful because it opens up the neck joints and stretches the important suboccipital muscles pnf exercises can sometimes help too pushing your head against your hand for five seconds while trying to bend to the side and trying to rotate your head and doing that on each side i’ve already done a video on that so rather than rehash it i’ll leave a link to that video in the description box below now in some people upper neck pain can originate from tight shoulder muscles that attach to the upper neck especially the levator scapular muscle the most common cause of tightness in these muscles is forward head posture so if your posture is pretty poor and you can feel tightness extending up from the shoulder you can check out my fixing forward head posture video but that’s it for today thanks very much for watching a big thanks to everyone who’s been liking commenting and subscribing i really appreciate it so cheers and eventually your sleeping position will crank
To fix upper neck pain (and any associated headaches) the first step is to avoid the cause—else it’ll just keep coming back. Holding your head in a rotated position for a prolonged period of time is the most common cause of jammed spinal joints and muscle tightness in this area, so here are the most common, day to day things that cause pain in the upper neck. (Plus a quick bit about what you can do to get some relief).
COACHING PROGRAM: Over 12 weeks, I help people with poor upper body posture, and posture related issues—like neck, shoulder, & upper back pain—correct their posture using science-based mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again. REGISTER YOUR INTEREST IN THE UPCOMING PROGRAM… https://stefan-becker.mykajabi.com/expressions-of-interest
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The videos mentioned in this video…
PNF Exercises to fix a sore upper neck: https://youtu.be/Y7s8e-AnJgA
How To Fix Forward Head Posture AND Neck Pain: https://youtu.be/VmV4IN6EJQA
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How To Release Shoulder Tightness & Neck Restriction. https://youtu.be/l0O9iv1R4B8
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