Tips on Shedding the Stiff Neck Blues - Stick to It!
Before we get started, please note that Frozen Neck / "Franken-Neck" is known to be stubborn about letting go. Many healthcare professionals just accept that it has to run it's course and there isn't much they can do ... NOT SO!
The following technique really works, and it's simple! The key to success is to be persistent until it's fixed ... and make sure you perform the compression with the muscle ON THE STRETCH! Let's get started!
3 Tests: How Do You Know You Have a "Frozen" Levator Scapula?
Simply put, you will not be able to turn or bend your head. Here are the three tests you must be able to pass by the end of your self-care:
1 Full Rotation 2 Chin to Armpit
3 Ear to Scapula
1.) Turn your head until it reaches 90 degrees rotation so that your chin is over your shoulder.
2.) Tuck your chin to your chest and turn toward the arm pit. You should be able to touch your chest with your chin tucked and rotated.
3.) Extend your head back and to the side over your shoulder. You should be able to tilt back and to the side without pain or muscle spasm.
You will perform these 3 tests as you are treating to determine when you have successfully corrected your Frozen Neck! When you can achieve all 3 positions fully without pain, you are done!
Frozen Neck Remedy: Self-Care for the Levator Scapula
Now, let's correct the trigger points in 3 easy steps!
STEP 1: MOIST HEAT
Use a moist heat pack on the neck and shoulders, stand under the shower or soak in a hot bath for 10 - 15 minutes to loosen up the muscles fibers and other fascia.
STEP 2: COMPRESSION:
Cover the entire region from the top of the shoulders up to the base of the skull:
Instructions: Use a Backnobber to press into each trigger point to tolerance for 2-3 full breaths.
STEP 3: Repeat the 3 Positions
After several minutes of treatment, try the 3 positions again to see if you have unfrozen your neck yet. If there is still spasm and pain in any of the positions, then go back to treating some more. If 30 - 45 minutes passes without much success, give it a rest for a while and finish with some heat again.
Naturally, if you aren't having success, seek help from a professional. Otherwise, in most cases, you will loosen up your neck within a short time. The sooner you begin the self-care after the onset of symptoms, the quicker resolution usually is.
Pass along this Frozen Neck Remedy to impress and help anyone who suffers from a sudden Franken-Neck attack!