Neck pain management for Hypermobility
I regularly suffer with a stiff or sore neck as a result of my hypermobility. This can be as a result of sleeping in the wrong position, bad posture when sitting or even looking down at my phone too much! Here are some things I do to ease my symptoms. Please read my disclaimer before attempting any exercises.
Lying Neck Stretch
This is the exercise that I do the most when I have neck pain, particularly if I feel it on the back of my neck or the base of my skull. Lie on your back with your knees bent and shoulders flat against a comfortable surface such as a rug or exercise mat. Gently tuck your chin under, sliding your head against the floor and hold for a second or two. Return your neck back to a neutral position but don't hyperextend your neck by going further than your starting point. The video below explains it much better than I can!
Upper Trapezius Stretch
If I'm feeling pain or tightness in the side of my neck or the top of my shoulders then I do this stretch. It's a great one to do on a daily basis to relieve tightness in your neck and shoulders. Pull the arm of the side you want to stretch down, or sit on it, then gently pull your head away in the other direction. If you're trying this for the first time go slowly and stop when you start to feel a stretch. Dr Jo has a great tutorial on how to do this in the link below (By the way, she's got a huge library of stretches and exercises for almost any condition you can think of).
Chest Stretch
When I experience neck pain, it often originates or radiates to my upper back and shoulders. This chest stretch is a great exercise to relieve tension in those areas. Clasp your hands behind your back and push out your pecs. Hold for 30 seconds or so if you can (or build up to this slowly over time). Dr Jo explains this for us from 5:16 in the video linked below.
Plank
One of the best exercises you can add to your daily routine is a plank. This exercise builds your core strength to help reduce your neck and back issues. Lie face down on a yoga mat or comfortable surface, then raise your body up on your forearms and toes as pictured. You want to get your body in a straight line, and tense your abs. Hold this position for as long as you can. If it's only 10 seconds initially, that's ok! I always start new exercises cautiously and build the number of reps and length of time slowly. Next time you do it, try to hold for a few more seconds until you can comfortably hold the position for 1 minute. Doing a plank to start and end your day will build strength in your core muscles over time. To progress from there, you can find lots of ways to make this exercise more challenging on YouTube. The link below shows you how to do the basic plank position and some common mistakes to avoid.
Nerve Glides
Much of the discomfort I have felt in my neck and shoulders have been caused by nerve compression. A nerve glide flosses the nerve to facilitate its smooth movement. Dr Jo has a video at hte link below on some glides to get you started. Please start cautiously and gently given nerves are so delicate. I strongly recommend you visit a physiotherapist so they can diagnose your issue and give you the correct nerve glides for your condition.
Deep Tissue Massage
I'm a firm believer in the benefits of deep tissue massage for managing neck and back pain. Massage won't solve the underlying cause of your pain, but it can help your muscles recover from the stresses and strains of every day life. If you fix your posture, exercise and have a deep tissue massage regularly you will improve your neck pain. It's not easy to find a good masseuse, so it can take some trial and error. You'll know when you've found one! I'd lean towards professional massage shops and spas, and Treatwell is a good place to start your search.
Office & Desk Setup
As mentioned, my personal neck pain mainly stems from long periods of sitting while I work. It's imperative that you set up your desk using the correct ergonomic principles. I have a page which describes how you do this, and recommends the products that I use to limit the impact of working at a desk on my body.
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