The sternocleidomastoid muscles run from behind the ears to the collarbone.The neck muscles are prone to tension and spasms due to holding up your head.Ice your neck for 3 days if you are having pain.You can perform self-massage to relax your muscles.Fix your posture to prevent future neck issues, and stretch to ease tension and improve muscle strength.
Step 1: If you have pain, avoid strenuous activities.
If you want to stay active, take it easy.If an activity causes pain, stop doing it.Lifting, jogging, and any other movements that involve twisting your neck should be avoided.Lie down and rest if your pain gets worse.If you want to support your neck, lie on your back with a thin pillow under your head.
Step 2: For 3 days, ice your neck for 20 minutes a day.
Wrap ice or an ice pack in a towel and hold it to the side of your neck for 15 to 20 minutes.Ice should be applied to the other side of your neck.When you switch sides, replace the ice or ice pack.Every 3 to 4 hours, hold ice or an ice pack wrapped in a towel to your neck.For the first 3 days, apply ice.Applying ice can help relieve inflammation and muscle pain.
Step 3: After 2 to 3 days, apply heat.
If you want to apply heat, lie down on a heating pad for 10 to 15 minutes.Make sure the heating pad is not too hot by testing it with the back of your hand.It's helpful to stand in a warm shower for 10 to 15 minutes.
Step 4: For 5 to 10 minutes, gently massage the sides of your neck.
Lie on your back with a thin pillow or towel under your neck after applying heat.Rub the sides of your neck with your fingers.You can massage from behind your ears to the side of your neck.Lying down will allow your neck muscles to rest.If you apply heat at least 2 to 3 times per day, you should be able to perform self-massage.
Step 5: Relieve pain with an over-the-counter product.
Take an over-the-counter medication to ease pain and inflammation.Take the medication according to the instructions on the label.
Step 6: There are supplements that act as natural muscle relaxants.
Curcumin can help relieve muscle pain.You can take a magnesium supplement and use it in a bath.You could also use an essential oil to massage the area.Arnica essential oil is one of the great oils to use.When you first apply it, it can cause burning and irritation.The sensation goes away for most people.Try another natural muscle relaxer if you find the cream uncomfortable.Before using any supplements, herbs or creams, talk to your doctor.
Step 7: Practice progressive muscle relaxation.
Tensing the muscles around your sternocleidomastoid is what you should do.Relax the muscles after you exhale.You should repeat for the next muscle group after 10 seconds of rest.You can see the sun or a heat source warming the muscles.
Step 8: During activities that make you feel worse, wear a neck collar.
Purchase a supportive collar at a pharmacy.Wear it for about 2 to 3 hours at a time for up to 4 days.If you have to make a long drive, get sore while you're at work, or can't put off doing household chores, a neck collar might be helpful.Stress can be alleviated by wearing a collar while you are in pain.Long-term use can weaken the neck muscles.It's a good idea to take off your collar for long periods of time every day.You can supplement your neck collar with range-of-motion exercises.Do a clockwise and counter-clockwise rotation.
Step 9: Warm up for 5 to 10 minutes.
Climb stairs to increase blood circulation.To get your blood flowing, apply a heating pad to your neck.Warming up before stretching can lead to injury.
Step 10: Move your head back 5 times.
Hold your head in a neutral position while sitting or standing.To tuck your chin down, look straight ahead.As you tuck your chin, glide your head backwards.Don't bend or tip it, keep your head level.The motion is not a big deal.Hold the stretch for 5 seconds, then repeat the steps to complete the reps.
Step 11: 3 sets of clockwise and counterclockwise head rolls.
Stand up straight and look forward.Roll your head to the right until your right ear is over your shoulder as you slowly lower your chin.Roll down and to the left until your left ear is over your shoulder, then hold your head there for 5 seconds.Roll your head around and hold your left ear over your shoulder for 5 seconds to make a clockwise circle.Roll your head in circles.If you are doing head rolls, keep your shoulders neutral.You can complete 3 sets by repeating the steps.The set consists of holding your ears over your shoulder for 5 seconds, 3 circles and a slow counterclockwise circle.
Step 12: To stretch the trapezius, tilt your head to one side.
Start sitting or standing in a neutral position.Lower your left shoulder and tilt your head to bring your right ear over it.You can tilt your head to the right.A stretch on the left side of your neck is what you should feel.Hold the stretch for 10 to 20 seconds, then repeat on the other side.Take 5 to 10 side neck stretches.The trapezius muscle runs from the back of your neck to your shoulder blades.
Step 13: The alternating cat and cow poses are performed.
Get on your hands and knees with your arms in the air.Lower your spine as you raise your head, chest, and pelvis toward the ceiling.Relax as you hold the cow pose.As you exhale after holding the pose, gently tuck your chin toward your chest.When a cat hunches its back, think about what it looks like.After holding the cat pose for 5 seconds, inhale and move back into the cow pose.Continue alternating the poses until you have completed 10.
Step 14: Stand with your back to the wall.
Stand against the wall.Take note of where you are holding your head and maintain your natural posture.If your head doesn't touch the wall, slowly draw it back.For 30 seconds, hold that position.Stand against a wall 3 to 5 times per day to improve your posture.Take note of how you stand with your head against the wall.Fix your head-forward posture throughout the day by being aware of your posture.
Step 15: You should rest and stretch every 30 to 60 minutes.
Take regular breaks to do head rolls and side neck stretches if you stare at a computer.If you are ever behind the wheel for more than 30 to 60 minutes, pull over and take 3 to 5 minutes to walk around and stretch.
Step 16: If your head is pushed forward, adjust your sitting positions.
Try to notice when you sit with your head held down.Correct yourself when you sit with poor posture, and sit up straight with your shoulders back, head held up and back and feet flat on the floor.To support your head and neck, adjust your chair at work and the driver's seat in your vehicle.
Step 17: Invest in a therapeutic neck pillow.
Do your best to stop sleeping on your stomach.Try to sleep on your back with a pillow or towel.If you want to sleep on your side, use a thicker pillow.When you shift to your side, keep a spare pillow handy so you can double up your head support.If it is in your budget, consider replacing an older, plush mattress with a new medium-firm one.A firm mattress pad can help support your back and neck.