Page 46 - Biofreeze Massage Manual

Massage Therapy Treatments Self Care Series
Stretching to Help Neck Pain
treatment time: 5 Minutes
Increasing the exibility and strength of your neck muscles can greatly decrease the risk of future injuries and pain. Although massage therapy can ease the pain and relax tight muscles, it cannot stop spasm from returning. Remember to start stretching today and increase the stretch as you feel stronger and more comfortable with each stretch.
Apply BIOFReeZe Gel before stretching.
Warm Up
All stretching should start with a brief warm-up period to help increase blood ow in the muscles. Bend at waist and swing arms from shoulders for 15 seconds.
Getting in position
Neck stretching can easily be performed standing or in a seated position and start by looking forward. Try to keep back and neck straight.
Neck rotations
Look forward and with a slow, steady movement, rotate your head to the right side and hold for two to three seconds. Return to the forward position and rotate to the left side. Hold for two to three seconds and return to the forward position. Repeat three times.
Neck side extensions
Looking forward, let your head lower slowly over to the right side as far as you feel comfortable. Hold for two to three seconds and return to the forward position. Repeat the stretch to the left side. Return to the forward position. Repeat three times.
Neck forward exion
Looking forward, slowly lower your head toward the chest. Hold for two to three seconds and return to the forward position. Repeat three times.
Neck extension
Looking forward, slowly look up at the ceiling. Hold for two to three seconds and return to looking forward position. Repeat three times.
Neck stretch
Look forward and slowly raise your shoulders toward your ears. Hold for two to three seconds. Slowly release them and return to the starting position. Repeat the stretch three times.
note: Your health care professional may recommend some or all of these stretches. ask him or her which ones are appropriate. immediately discontinue any stretch that causes severe pain and contact your health care professional. always check with your healthcare provider before starting a stretching therapy
or exercise program.
Written by Michael Mcgillicuddy and Lynda solien-Wolfe
46 Massage therapy treatment Manual