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| Neck and Back pain Help |
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Question:
I hurt my neck/trap/rhombaird area last year.
I was benching and felt I was too far from the end of the bench, so I
started inching my way closer to the top of the bench, while holding the
weight extended. I guess I pulled a muscle. The same muscle also hurts
if I do my shrugs in a sloppy manner.
I get this pain once in awhile, its on the back right side of my neck,
near the base/trap area. Sometimes there is also pain on the right side
between my shoulder blades.
Are there any good stretches to hit these areas? I tried some stretches,
but they hit my shoulder and lats instead.
Answer:
Try this - place your left hand over your head and onto the right side
of your head. Pull your head to the left while resisting - with some
small amount of force, nothing terribly stressful - with your hand. Do
this for a few seconds then relax your neck and your hand will pull your
head over a little bit more.
You can experiment with how long to hold the tension before you relax
for the best effect for you, and the great thing about this one is that
you can fine-tune the position of your hand on your head and the
direction in which you pull to best work whatever you feel needs
stretching. IOW, if you want to pull at a 45 degree angle instead of
sideways, that's fine, too, or anywhere in between. Tense it while
resisting with your hand, then relax it and let it stretch for a second
or two, maybe longer if it feels OK, then release your hand gently.
Repeat as you wish, just don't overdo it.
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