A Contract-Relax Exercise for Neck Pain
Hi, HealthyHips Community!
This is Iysha here, bringing you a simple and effective contract-relax exercise to address neck and shoulder pain.
This release works with a muscle called the Levator Scapula, located between the vertebrae of the neck (C1-C4 to be exact) and the top most part of the shoulder blade.
Personally for me, this muscle often becomes locked in a SHORT and TIGHT position on my right side, and causes me all sorts of grief until I take the time to consciously release that holding. I definitely know that I’m not the only one who experiences this issue, which it why I’m sharing this awesome release with you today!
I absolutely LOVE simple and effective practices, and this contract-relax exercise featured below certainly fits the bill!
1. Move the Neck
Start by rotating the head to one side, then lift the chin so that the base of the head is tilting back.
2. Contract, Relax
Hike the opposite shoulder up towards the base of the head. Feel the space between the neck and shoulder shorten. HOLD that contract for 7 seconds, then SLOWLY release the muscles that were working, and bring everything back to neutral.
Be sure to repeat this exercise 2-3x per side!
More info about contract-relax exercises:
Contract-relax exercises are also referred to as Pandiculation or Clinical Somatics. These types of practices typically involves a conscious contraction of a specific muscle or muscle group, followed by a slow and controlled release.
This process allows the brain to regain voluntary control over muscles, instead of being stuck in a perpetual state of hypertonicity and unconscious contraction.
This type of release also helps to improve proprioception (body awareness), and increased body awareness during movement activities!
*See below for a diagram of the Levator Scapula muscle and it’s trigger point / pain referral pattern.
Wishing you health, mobility, and embodiment!
Iysha Nobes, CEO & Founder
The Levator Scapula Muscle
When the Levator Scapula is locked in a short and tight position, it can cause the following issues:
✔ Back of the shoulder pain
✔ Stiff neck
✔ Upper thoracic pain
✔ Difficulty holding up the arms
✔ Tension headaches