How to Treat Neck Spasms in 1 MINUTE

How to Treat Neck Spasms in 1 MINUTE


So is your neck feeling tight, achy, and
locked up? Does it feel like the muscles need to be relaxed so you can finally
get some relief? In this video, I’m going to show you how to treat and fix muscle
spasms and knots in the neck in one minute or less.
Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, Michigan. Neck muscle spasms,
cramps, and muscle knots are common issues that I treat my office. They’re
usually caused by built up tension in the upper back and neck from everyday
stress (which we all have) and from bad forward-leaning posture (which we’re all
guilty of). This is a classic recipe for the creation of muscle spasms and knots,
and restricted range of motion in the neck. What I’m going to share with you
have helped many of my patients get more flexibility back in their neck and help
eliminate muscle spasms, cramps, and overall tightness. I’m going to break it
down into three parts, which will include stretches and exercises targeting the
upper, middle, and lower parts of the neck. So it should help you be able to get rid
of those muscle spasms, no matter where they are. They don’t require any special
equipment and can be done at home, and are really simple to do. So let’s get
started and get feeling better right now! For the first part of this guide,
we’re going to focus on the upper cervical area, primarily a muscle group
called the suboccipital muscles. The suboccipital muscles act as a stabilizer
and they help also turn the head. They get a lot of strain in them from forward head posture. So think if you’re an office worker constantly typing, or at a
desk, cell phone use, driving… you name it, anything that brings those shoulders
forward and the head down are going to strain those muscle groups. When the
suboccipitals do get strained and muscle spasms start to form, what happens
is it can lead to other issues other than neck pain, including tension
headaches. Possibly even migraines if it’s bad enough. If you’ve been having
a lot of headaches, especially tension like headaches, this is going to be one
that you’re going to really want to pay attention to. This is the exercise.
It’s very easy. We’re going to find the spots in the upper part of the neck
(right here) and then from there we’re going to take our fingers and make hooks
with them. Go back to those spots, those muscle spasms in the neck, and put a little bit of pressure in there. Just do a nice self
massage for about five seconds to help loosen it up. From there, we’re going to
do a chin tuck towards the chest and then we’re going to use our head and
bring it backwards into our fingers to build more tension… (I’m sorry) build more
pressure into those spots of tension. Just give that a good hold for about
fifteen to thirty seconds. Only go to your comfort level. If it’s causing a lot
of discomfort, back off and just build into it very slowly. What you’re going to
notice is that that muscle spasm will start to break up. So give that a good 30
second hold or until it does finally release, and then back off and keep
repeating it until you feel it finally go away. Next, we’re going to focus on
the middle part of the neck. We’re going to target a muscle called the SCM or sternocleidomastoid muscle, and this muscle is responsible for turning the
head. If you’ve been having a lot of issues (let’s say while driving) trying to
turn the head to look over your shoulder, this is one that’s probably going to
help you out. So we’re going to find that muscle spasm in the middle of the neck,
we’re going to put a little bit of pressure in there. Again, just massage for about
five seconds, until you feel it start to release a little bit. The next step
is to look over the opposite shoulder, so turn the head as far as you’re able to
go. You’re going to feel that muscle spasm get a little bit more sensitive.
Put pressure in there, keep massaging for about another ten seconds. Then this
next step is where it’s going to get a lot more intense. We’re going to take our
chin towards this opposite shoulder, so again we’re turning our head and then
taking the chin downwards. Just get in there, massage that for about another
fifteen to thirty seconds or until you feel that muscle knot release, and then
just keep doing it until it finally does release completely.
So last we’re gonna focus on the lower part of the neck and the upper shoulders.
The muscle that is most commonly associated with lower neck issues is the
trapezius muscle. So the trapezius or trap muscle is responsible for shrugging
or lifting the shoulders up towards the ear. This is how we’re going to target
the trapezius muscle: we’re going to take a couple fingers, we’re going to find
that muscle spasm and then just do a light massage for about five seconds. The next part is taking the ear on that side towards that
shoulder, so a lateral bend over while you massage it for about another ten
seconds. Just put a good amount of pressure in there to help start to
release that muscle knot. So this last part is where it’s going to really
intensify this self massage. We’re going to then take the ear on the opposite
side to the opposite shoulder while maintaining pressure, and you’re really
going to feel this self massage. Just get in there, dig at it, until it finally
starts to release (usually fifteen to thirty seconds). I then just back off and
then repeat the process. Again, finger on that side. I’m going
to bend over while massaging it, and then I’m going to go to the opposite side
while I keep pressure in there, and just keep repeating until you feel all the
muscle knots or spasms finally go away. With this three-part guide it should
help tackle stubborn muscle knots and spasms and get you feeling a lot of
relief. If you’re still having lingering or recurring neck or headache issues,
make sure to make an appointment with your local chiropractor to have it
looked at. Also, if you liked the video and got some relief, please show us your
support by giving this video a like and maybe subscribing to our channel too.
Please let us know in the comments section how they work for you. We
appreciate it, and thanks for watching!

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