The neck incorporates the cervical spine with powerful muscles that corrects head rotation and that comforts posture. These muscle strain because of traumatic injury or chronic postural decline.
Symptoms of a Pulled Neck Muscles
- Muscle Spasms
- Neck pain: can extend to upper back or arms; worsens with movement
- Stiff or tender neck
- Headaches: are common and could last for months
- Nerve-related symptoms by pressure on spinal nerve roots or spinal cord camera: are numbness, tingling, or weakness in the arm or hand. Burning sensation when pressing the skin of the arm or hand. Pain that feels like shock extending to the arm or hand. Leg numbness or weakness. Disability of bladder control or bowel movements. Theses symptoms occur when pressure is on the spinal cord
- Chronic muscle neck strains:
- Levator Scapula (stiff neck)
- Rhomboid muscle (poor neck posture)
- Sternocleidomastoid is a complex muscle (mistaken for headache), poor neutral position range-of-motion
- The Trapezius muscle are three parts stabilizing the neck (whiplash injury)
- Posterior neck muscles (stress from excess of neck leaning forward)
- Splenius muscles attach to the neck and the head (cause pain inside the skull)
- Suboccipital muscles (overuse, poor posture, or stress)
Exercises for a Strained Neck
- Neck Rolls- gently stretch the neck to help range-of-motion (ROM) following a neck strain. Start with your head in a neutral position. Tilt your head to the left, then backward, then rightward, then forward and continue this pattern for several cycles. Rest briefly then repeat the exercise in the opposite direction
- Isometric Neck Extension- lie on your back with your head on a pillow and press downward into the pillow. Hold for at least five seconds
- Isometric Neck Flexion- strengthens the muscles that move your chin toward your chest. Lie face down on the ground and rest your forehead on a pillow. Press your forehead into the pillow and hold for five or more seconds
- Isometric Lateral Flexion- exercises the muscles that tilt your head from side-to-side so your ears move toward the shoulders. Lie on either side with your head on a pillow. Then, like isometric exercises, push your head into the pillow for at least five seconds. Do the exercise on both sides
- Isometric Rotation is for neck muscles function to turn your head from side-to-side so your chin moves over your shoulders. This exercise strengthens the muscles that facilitate this motion. Sit or stand upright and look forward. Place your left hand against your left cheek and temple. Then try turning your head leftward, but resist with the hand so your head does not move. Hold for five seconds or more and then repeat on the right side
To prevent neck pain by posture or body mechanics avoid slouching or a head-forward posture. Sit straight with the lower back supported, feet flat and shoulders relaxed. Do not prolong seating and walk around. Exercise your neck muscles until feeling a stretch. Wearing a soft cervical collar and sling to counter poor posture, beforehand apply an ice pack 20 minutes.
