Towel roll exercise to encourage cervical neck curve.
Towel roll neck stretch.
Keep the back of your head and shoulders in contact with the surface you are lying on.
It s called the towel roll and you can do it yourself at home for free.
Begin by rolling up a household towel.
Famous physical therapists bob schrupp and brad heineck present 10 different ways to use a towel to help stop or decrease your neck pain.
Slowly roll your back on the towel using your legs.
Make sure to have the top of the towel resting on the junctional area between the neck and the upper back and the bottom of the towel all way down towards the mid.
Cutsinger recommends that you incorporate this 10 minute towel roll into your day for the rest of your life.
The rolled towel provides a curved surface for the relaxed neck to stretch on.
Tuck a rolled towel inside your pillowcase before you sleep.
It is one of those thoracic spine stretches that require.
This is a very gentle stretch used to release tension around your neck.
Place the towel on the floor and lie down on it.
Ensure the towel is exactly where you want to stretch your back.
All of these anatomical anomalies can cause tension headaches cervicogenic headaches neck pain shoulder pain and tightness and more.
If you sleep on your side position the towel so it fills the natural empty space between your neck and the pillow.
2 here s how to do the muscle stretches.
Fold a bath towel longways then roll it up end to end.
It looks bizarre but it really helps to stretch out your neck muscles and take the pressure off your shoulders.
I also bought this cervical neck traction pillow.
It does require you to lie down for at least 10 minutes.
For the first two weeks of this.
Place a rolled towel between your pillowcase and pillow.
Lie on a flat surface with the towel under your neck.
Lie on a rolled up towel to help regain your cervical curve.
It could be considered a myofascial release of sorts to release the soft tissue of the neck and allow the neck to move in its normal range of motion.
Place it at the base of your head.
If they are not readjust the towel.
If you sleep on your back position the towel underneath your neck when you lay your head on the pillow.
Take a deep breath.
The tighter you roll the towel the firmer the pressure on the spine.
Get a towel and roll it up into a wound cylinder.
Here s an easy way to relax those muscles and help restore a natural curve to your neck.
In this article we would like to explain a simple exercise you can do daily that can not only help you hold your upper cervical curve correction longer but can encourage a normal cervical curve.
Stay in this position for about 10 minutes unless you feel any sort of pain.
