The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. A little discomfort is common. Neck exercises are a common part of almost any treatment plan for neck pain. A typical neck exercise program will consist of a combination of stretching and. stretching exercises will assist in relaxing sore muscles and increasing the Stretching exercises can help to relax the neck muscles and restore range of.

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9 Exercises to Release Neck and Shoulder Pain

We need to know what to do, but we also need to apply it. All of the knowledge in the world is useless if not applied and turned into wisdom. The neck is an incredibly supportive structure for our heads and in this article we will cover 13 secrets that may be leading to or improving neck pain that creates headaches, also known as cervicalgia headaches. The international headache society describes cervicalgia headache or more commonly known as cervicogenic headache as: Neck pain or problems with the neck that create a headache.

But it can be complicated because other conditions like tension type headache and migraine also come with neck pain, making their diagnosis more likely unless there is a specific cause for cervicalgia headaches. This can often be an injury or some sort of trauma to the neck. This is where the diagnostic criteria come in. These are the two main differentiating areas: As we get into the 13 secrets you will understand more about how the body can contribute to the neck, the neck can contribute to the head and the head can contribute to the neck pain and how they can all contribute to head pain.

Symptoms of cervicalgia headaches: As we go through the 13 secrets of cervicalgia headaches I will list practitioners to see and exercises or other techniques. Our neck is there to support our head and keep our head on our bodies.

Our most important nerves go through our spinal vertebrae and this makes spinal health at the very top of the priorities list for the body. Our neck will sacrifice itself to keep the head supported but when we are constantly put into forward head posture we can develop things like dowagers hump. This hump is very common and with the advent of electronics will become even more so.

Our head weighs about lbs when it is situated directly on top of our bodies.

For every degree that the head comes forward, this weight increases because our neck is like a lever. See the picture below: Not only do electronics crrvicalgia to this but so do our mental and emotional states. A confident, strong and open person has an open chest and this sets the head on top of the body preventing it from coming forward. Does the way you think or feel about yourself or your life get reflected in your posture and appearance?

If you can change the tightness in your body, the tightness in your mind will change as well. Where do you hold the most exrcises The atlas and axis are also known as C-1 and C The cericalgia is that the main nerves of cericalgia body go through these vertebrae.

But these two are easily offset and even a small degree off misalignment like 3mm can have a huge impact on your entire body. The body will make sacrifices if this alignment is off, often causing the head to tilt, shoulders to tilt and hips to tilt, even making one leg longer than the other.


Injuries and accidents like whiplash, birth and falls are all strong enough to malign these vertebrae for a lifetime of pain and dysfunction. The most commonly seen spinal joint that will create pain in the head is Eexercises.

But the assessment and correcting system that regular health-care providers and physiotherapists have is usually not adequate to find the problem and fix it. They are both well trained on assessing you and finding if there really is a discrepancy. If you were in an accident or suffered an injury, only to have head or neck pain show up days to weeks to even months later, then you cervicalgis to get it checked out.

The problem is that not many MDs can properly screen you for problems with your vertebrae or musculature. This is why I recommend finding a highly qualified chiropractor or osteopath.

They will be able to help you correct and problem and then give you exercises so that your body can be re-trained. When something gets shifted, over time our body gets used to this and develops a compensation pattern that works for that particular problem. Correct any problem and then retrain the nervous system and it will let go of any tension it is holding onto that can be pulling the musculature in the neck, back or head. Using feldenkrais or alexander technique can help you restore normal functioning through the feeling of movement.

Next we have the standard problem of overuse and under use. We are pulled forward and down now more than every before because of our crvicalgia on tables, chairs, electronics, cars, phones, desks and couches.

We are no longer predominantly walking up right. This means the muscles in the back of our neck are getting too strong and the muscles in the front are not exercses used. But not only do the muscles get tight, they pull other musculature and fascia they are connected to.

We have muscles all the way from the bottom of our neck attached over the head and down onto the forehead eyes and cheeks. We want to undo this. When we want to deactivate a muscle, we can use a strong held stretch to take the tension out of it. When we want to strengthen a muscle we simply need to use and contract it more.

In the video below are exercises you can use to stretch the tight and strengthen the weak muscles in your neck to restore balance. Sleep is huge and poor sleep is a huge source of stress.

We spend a third of our lives doing this activity and not moving, if we are not supported well, we will create imbalances that are hard to undo with a few minutes of stretching or strengthening. How often do you wake up with head pain? Our legs need support so that they are not creating torsion or twisting in our back. If we have a crater in the middle of our bed we need a new one.

See this info-graphic on sleep position. It has become the largest postural mutation in our history. Phones are like an extra limb and connect us to the limitless information available to us. But we are not well suited for them.

Our weak arms make us hold phones low, causing our heads to come forward and necks to have to compensate, causing stretching and grinding of our vertebrae. Not only that, but we may develop nicer shoulders as well. Our body is highly integrated, just like a web, if our abs are weak or non functioning, our body will cave in.


This will bring our chest down, shoulders in and head down. Not only can repeatedly doing forward head posture behaviors do this because our body is trying to give our neck extra room to compensate, but this can also happen as a result of closed off breathing which we will cover further down. We hold emotional baggage in our abdomen but thankfully we can stretch and breathe it out.

13 Secrets of Cervicalgia Headaches with exercises and treatments

First start with stretching, loosen up your body, make it supple. After a few weeks of stretching and learning how to breathe deep, if the problem has not corrected itself then you can start using strengthening exercises like hanging leg lifts, stomach vacuums and other core exercises that help you integrate your arms, legs and head with your abdomen.

Piggybacking on abdominal wall weakness is organ inflammation. Our organs take priority over our bones, joints and muscles. If they are having a problem, the body will choose their needs first. When we have inflammation in an organ like our liver or intestines, they need lots of oxygen, nutrients and blood.

So the muscles get shut off.

Chicago Commute Cervicalgia

Back cerrvicalgia disengaged, abs are loosened. This causes problems up and down the exerciss of our bodies. But if this is chronic, we lose the integrity of our body. Queue tension and pain. This is one of the countless reasons finding a holistic health practitioner for your journey is crucial and why I help those who need advanced help here.

Estrogen dominance is almost synonymous with ligament laxity. As we get more estrogen in our bodies, our protein fibres get looser. The problem is that estrogen is everywhere in our modern environments. Petroleum products contain estrogens and everything is made from them like plastics and rubbers. Now its simply replaced with BPS, which has the same problems.

9 Exercises to Release Neck and Shoulder Pain | PaleoHacks

These compounds that are in makeup, hygiene products, packaging, foods, clothing and more are endocrine disruptors. They disrupt the function of our endocrine system which is our glands. Glands release hormones and are incredibly sensitive.

These endocrine disruptors are also known as obesogens…. Because they make you obese. How prevalent are hormonal problems, PMS, excessive fat and other estrogen related problems? It will keep coming out of place until the imbalance is corrected because the muscles are too loose.

You can live weeks without eating and days without drinking. But only minutes without breathing. It is the most essential of systems and connected to everything, like the way we think, feel and act. It also influences our posture and vice versa. We need to be breathing deep and down. If we raise our shoulders when we breathe, we are doing it wrong. Shoulder breathing means lots of anxiety problems and a huge amount of neck tension. Our neck should not be supporting our breathing.

Our lungs go down, not up. Retrain this immediately as I see it every day causing unnecessary head pain. For more information on breathing make sure to read our article on 1 big tip for cervicogenic headaches here.