Pain and limited movement in your head and neck may stem from patterns that involve a chain of muscles, rather than just the area that is uncomfortable. Feldenkrais, a system of gentle movement reconditioning, can help you release pain in your head and neck by introducing more comfortable movement options that affect your large muscle chains, according to Feldenkrais expert Frank Wildman, author of "The Busy Person's Guide to Easier Movement." Move slowly and notice how small changes affect your comfort level during each exercise. Check with your health care adviser to help you choose the most appropriate exercise program for your needs.
Head Rolls
Lie on your back and slide the soles of your feet toward your hips until your back is comfortable. Relax your arms next to your torso with your palms turned toward your body. Slowly turn your head to the right. Try rolling your head to the left, then return to your start position. Slowly turn your head to the right as you turn your right forearm and palm up. Repeat this movement to your left, then return to your start position. On the third movement set, simultaneously tilt your knees to the left, turn your head to the right and rotate your right forearm and palm up. Repeat this movement pattern to other side, then return to your start position. Breathe comfortably here for a moment, then gently move your head and neck to assess this exercise.
Neck Spirals
Sit on a chair with your spine lined up against the chair back. Gently turn your head to each side to assess your comfort and range of movement. Hold your hands in front of you, palm up, and tuck your elbows against your ribcage. Slowly rotate your upper arms outward, swinging your hands out to your sides. Return to your start position. Rotate your arms out as you turn your head to the right. Slowly swing your hands and head forward, then repeat to the other side. Repeat this movement pattern three times, then gently turn your head to each side to assess your comfort and range of movement.
Jaw Release
Subtle movement training can help you release the jaw tension that causes head and earaches, notes Feldenkrais practitioner David Demach-Bersin. Sit upright on a chair with your hands in your laps and your arms relaxed. Gently open and close your mouth several times, noticing whether you feel any stiffness or discomfort in your jaw. Simultaneously open your mouth and tilt your head back. Close your mouth as you return your head to a neutral position. Repeat this movement three times. Place a finger on your chin and open your mouth an inch or two. Use your finger to move your lower jaw slightly to the left, then to the right. Repeat this movement three times.
Throat Expansion
This exercise can help you release habitual tightness in your throat and chest, according to Wildman. Sit upright on a chair with your arms relaxed and mouth closed. Make your throat and the space inside your mouth smaller by tightening the muscles of your throat and mouth. Notice how this creates tension in your face, neck and shoulders. Relax your facial muscles, then, similar to yawning, try to make the space inside your throat and mouth larger. Slowly alternate between making the spaces smaller and larger. With the space closed, try saying "hello," "yes" and "no." Repeat this with the space opened.
References
- "The Busy Person's Guide to Easier Movement"; Frank Wildman, Ph.D.; 2000
- "Relaxercise"; David Zemach-Bersin, et al.; 1990
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