If you want to learn some techniques to get rid of a stiff neck, even in 30 seconds, be sure to follow our article and check out our tips!
Two techniques in one to end stiff neck in 30 seconds
This first tip consists of two techniques that promise to relieve pain and “reprogram” the neck muscles , considerably improving discomfort in 30 seconds.
First, you need to find a comfortable position to put the techniques into practice. Then, you will hold the skin behind your neck with the heel of your hand and your fingertips so that you feel light pressure and a bearable pain that will diminish over time.
Then, to “reset” your neck muscles, you will bring your other hand to your forehead, applying minimal force for 3 seconds, rest and then repeat this process two more times.
8 more ways to relieve stiff neck at home
1. Stretches to get rid of stiff neck
Stretching your neck when you suffer from a stiff neck can cause a lot of discomfort and pain. Therefore, it is recommended to do slow and gentle neck stretching movements.
Try to gradually increase the intensity so that you can stretch your muscles and, consequently, relieve pain and tension .
2. Warm compresses
Warm compresses are often used to help relax muscles , and in the case of stiff necks, they are also very useful. To do this, place a warm compress on the affected area and keep it there for approximately 20 minutes .
This technique can be used repeatedly throughout the day, taking care not to overdo the temperature of the compress, so as not to cause any type of burn.
3. To relieve stiffness in the neck, lightly press the muscles.
Another very effective tip for relieving the discomfort of a stiff neck is to press on the affected area. To do this, you need to be in a comfortable position with the correct posture and then press the affected area with your thumb for 40 seconds .
This technique stimulates blood circulation and can be repeated throughout the day on the entire painful muscle.
4. Massages
Another technique that helps blood circulation and brings relief to the discomfort of a stiff neck is massage. To practice it most efficiently, use a natural body oil and massage the area between the ear and the neck with gentle movements .
A good way to intensify this technique is to apply a warm compress after the massage, as explained above.
5. Lean your body forward
This is a specific form of stretching that really helps to get rid of a stiff neck, as it gently stretches the neck muscles and thus speeds up recovery.
To do this correctly, you need to stand up, lean against a wall and spread your legs . After that, you should lean your body forward, so that your head and arms are hanging freely . It is recommended that you stay in this position for about 2 minutes and you can make small movements with your head from one side to the other.
6. Trunk rotation to eliminate torticollis
Since the muscles in the trunk and neck are interconnected, it is crucial to focus on these muscles to alleviate the pain associated with a stiff neck. Consequently, perform gentle rotations of the trunk in both directions, keeping your arms relaxed and engaging all the relevant muscles.
7. Perform hot-cold therapy
This technique is very similar to the one used to apply compresses, as mentioned above. However, it works with a slightly different mechanism that aims not only to relax the muscles, but also to reduce inflammation in the area.
So, for the first 3 days of stiff neck, you will use ice packs (or frozen gel packs) for about 15 minutes, 2 to 3 times a day. In the following days, you should use hot compresses for about 20 minutes, also 2 to 3 times a day.
8. Specific remedies to eliminate stiff neck
Finally, if the discomfort persists, or if you do not have a high tolerance to pain, it is best to switch to specific medications for torticollis. For this, it is recommended to seek medical help so that he or she can prescribe the most appropriate medication for your case.
How to prevent torticollis?
Daily stretches
Although many people believe that stretching is only useful before and after physical exercise, the truth is that it is also essential for everyday activities .
Therefore, try to stretch every day when you wake up, or before starting work and, of course, before and after training.
Ergonomics in the workplace
To avoid various types of muscle discomfort, in addition to stiff neck, it is very important that you pay attention to the ergonomics of your workplace. By taking care of this factor, you avoid excessive and unnecessary efforts .
Sleeping posture
Without a doubt, “sleeping in a bad position” is the main cause of torticollis, so you should provide the necessary elements to protect your posture while sleeping .
Be careful when carrying weight
Carrying excessive or uneven weight can seriously affect the health of your back. Therefore, be careful when carrying heavy things, such as backpacks, bags and suitcases , and also when moving the weights.
Treatments to end torticollis
As shown in the article, there are many ways to relieve or eliminate torticollis, the most common being compresses and massages. However, these techniques will not always be enough, as in some situations, the cases are very intense and may have different and more serious causes.
If the case is really more critical, the ideal is to seek the help of a specialist doctor so that he can prescribe the appropriate medication and also other types of treatments, if necessary, such as physiotherapy.
