Muscle tension and stiffness in the neck is a common complaint. The neck contains flexible muscles that support the weight of your head. These muscles can be injured and irritated from overuse and postural problems.
A stiff neck is typically characterized by muscle soreness / stiffness and difficulty moving the neck in certain directions, especially when trying to turn the head to the side. It may also be accompanied by a headache, neck pain, shoulder pain and sometimes even associated with arm pain. In order to look sideways or over the shoulder, often you may feel the need to turn your entire body instead of relying on your neck.
Using your Myoball to relieve neck tension & stiffness.
1. Remove the Myoball from the holder by loosening the ring. Place the stainless-steel ball in the freezer for at least 2 hours for 6 hours of ice cold massage.
2. With the Myoball back in its holder use the Myoball to reach around and massage your neck.
3. Roll the Myoball and apply pressure and focusing on any areas which are causing pain. Making sure to keep the ball moving over the skin to avoid ice burns.
4. Massage for up to 20 minutes at a time for the full benefits of ice and massage combined into one.
Self care for neck tension and stiffness.
1. Cold and/or heat therapy - Cold therapy helps to relieve most types of neck stiffness by reducing local inflammation. Applying ice during the first 24 to 48 hours of a painful flare-up usually has the most benefit in reducing inflammation. Applying heat to the neck can spur blood flow, which fosters a better healing environment. Some people prefer ice, whereas others prefer heat. The Myoball can be used for both and may be used alternatively.
2. Focus on good posture - This one is extremely important! Getting into the habit of always using good posture can go a long way toward preventing aches and pains. Some examples could include setting up a workstation to be more ergonomic, lifting heavy items with the legs rather than the back, or sleeping on the back or side with an ergonomic pillow. Being aware of posture throughout your day can keep the spine naturally aligned and minimize stress on the neck.
3. Chin to chest stretch - Really simple stretch yet highly effective for reducing stifness and soreness in the neck. This stretch can be performed seated or standing. Clasp your hands behind the top of your head with your elbows point forward. Pull your chin towards your chest and hold for 30 seconds. Repeat 2-3 times.
4. Seated neck stretch - Sit in a comfortable seated position, ideally on a chair with your feet able to touch the ground. Place your left hand under your bottom and your right hand on top of your head. Gently pull your head to the right, so that your ear is almost touching your shoulder. Hold for 30 seconds and repeat on the opposite side.