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by Michael Curtis
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You know you have a stiff neck when you literally have to turn your whole body to look at the
person sitting right next to you. A stiff neck is not an easy problem to hide and not an easy
problem to live with – even simple daily tasks become painful and difficult. Driving, for
instance, presents a whole new challenge, requiring a strategic use of mirrors just to change lanes
safely.
For many, a stiff neck can last a day or two, while it can be a persistent issue in others. The good
news is: there are steps you can take to improve your mobility and function to overcome your
stiff neck…
If you see a Physical Therapist for your neck pain, they would determine you have a mobility
deficit5 based on your:
Limited ability to move your cervical and thoracic spine in different directions (active
range of motion)
Limited mobility of one or more segments of your cervical and thoracic spine from a
manual evaluation
When it comes to the neck, I’m more comfortable with mobilization techniques rather
than thrust manipulation techniques – the neck is a vulnerable area. Plus, a 2010 study
found that a cervical thrust manipulation versus mobilization techniques are equally as
effective in terms of outcomes for people with neck pain – with no difference between
the two7.
A great mobilization technique for the neck you can do is a cervical SNAG:
To mobilize a stiff segment on the left side of your neck:
o Use the edge of a towel or pillow case to get a good purchase on the specific stiff
segments at the left side of your neck
o Using the left hand, reach across to your right side and pull the towel straight
down to anchor it
o With your right hand, reach over the top of your left arm and pull the towel across
your chin to your right as you turn your head in the same direction
o Hold this position for 3-5 seconds, rest, and repeat 10 or more times
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How about thoracic spine mobilizations? How does this affect a stiff neck?
Multiple studies have shown that thoracic spine manipulation or mobilization can
improve neck pain and function10.
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2. Coordination, Strengthening and Endurance
Although mobilization for neck pain is beneficial, for even better outcomes, mobilization
treatments should be combined with exercise11,12,13.
The Deep Neck Flexor Muscles are very important to help support the neck. By strengthening
and increasing the endurance of these muscles, they can assist in more coordinated movement of
the neck – offsetting some of the stress on stiff joints.
3. Stretching
People with neck pain often present with a lack of flexibility in key muscles in the lower cervical
and upper thoracic area15:
Scalenes Stretch:
o Sit straight up in a chair
o To stretch the left Scalenes muscles, reach your left hand down and anchor it at
the bottom or leg of the chair
o Gently side-bend your neck toward the right until a stretch is felt
o Gently rotate your head toward the left
o Gently extend the neck back
o Hold stretch at least 30 seconds
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Pec Minor Stretch:
o To stretch the Right Pec Minor
o Stand in a doorway
o Place a small towel between the front of your Right shoulder and the doorjamb
o Keep your arm Right arm down at your side and lean your Right shoulder against
the doorjamb
o Continue leaning forward until you feel a stretch
o Hold stretch at least 30 seconds
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Question: What other exercise techniques have you found to be helpful for a stiff neck? You can
leave a comment by clicking here.
1. Cleland JA, et al. Development of a clinical prediction rule for guiding treatment of a
subgroup of patients with neck pain: use of thoracic spine manipulation, exercise, and
patient education. Phys Ther. 2007;87:9-23. ↩︎
2. Fritz JM, Brennan GP. Preliminary examination of a proposed treatment based
classification system for patients receiving physical therapy interventions for neck pain.
Phys Ther. 2007;87:513-524. ↩︎
3. Hoving J> et al. Manual Therapy, physical therapy, or continued care by a general
practitioner for patients with neck pain. Spine. 2001;26:196-205. ↩︎
4. Tseng YL, et al. Predictors for the immediate responders to cervical manipulation in
patients with neck pain. Man Ther. 2006;11:306-315. ↩︎
5. Childs J, et al. Neck Pain: Clinical Practice Guidelines Linked to the International
Classification of Functioning, Disability, and Health From the Orthopaedic Section of the
American Physical Therapy Association. J Orthop Sports Phys Ther. 2008;38(9):A1-A34.
↩︎
6. Fritz JM, Brennan GP. Preliminary examination of a proposed treatment-based
classification system for patients receving physical therapy interventions for neck pain.
Phys Ther. 2007;87(5):513-24. ↩︎
7. Leaver AM, et al. A Randomized Controlled Trial Comparing Manipulation With
Mobilization For Recent Onset Neck Pain. Arch Phys Med Rehabil. 2010;91:1313-1318.
↩︎
8. Johansson H, Sojka P. Pathophysiological mechanisms involved in genesis and spread of
muscular tension in occupational muscle pain in chronic musculoskeletal pain
syndromes: a hypothesis. Med Hypotheses. 1991;35:196-203. ↩︎
9. Knutson GA. Significant changes in systolic blood pressure post vectored upper cervical
adjustment vs resting control groups: a possible effect of the cervicosympathetic and/or
pressor reflex. J Manipulative Physiol Ther. 2001;24:101-109. ↩︎
10. Adams G, Sim J. A survey of UK manual therapists’ practice of and attitudes towards
manipulation and its complications. Physiother Res Int. 1998;3:206-227. ↩︎
11. Gross AR, et al. A Cochrane review of manipulation and mobilization for mechanical
neck disorders. Spine. 2004;29:1541-1548. ↩︎
12. Walker M, et al. The Effectiveness of Manual Physical Therapy and Exercise for
Mechanical Neck Pain. SPINE. 2008;33(22):2371-2378. ↩︎
13. Cleland J, et al. Examination of a clinical prediction rule to identify patients with neck
pain likely to benefit from thoracic spine thrust manipulation and a general cervical range
of motion exercise: Multi-center randomized clinical trial. Phys Ther. 2010;90(9):1239-
1250. ↩︎
14. Cleland J, et al. Examination of a clinical prediction rule to identify patients with neck
pain likely to benefit from thoracic spine thrust manipulation and a general cervical range
of motion exercise: Multi-center randomized clinical trial. Phys Ther. 2010;90(9):1239-
1250. ↩︎
15. Childs J, et al. Neck Pain: Clinical Practice Guidelines Linked to the International
Classification of Functioning, Disability, and Health From the Orthopaedic Section of the
American Physical Therapy Association. J Orthop Sports Phys Ther. 2008;38(9):A1-A34.
↩︎