It started in June of this year. These videos show you how to do 3 neck exercises: chin tucks, side-to-side head rotation, and side bending. Squeeze your shoulder blades together, keeping your shoulders down and chin tucked towards your chest. All rights reserved. This exercise promotes flexibility and range of motion in your shoulders. The application of heat is also recommended to help relax the muscles and thus ease pain. Do take paracetamol or ibuprofen – or use ibuprofen gel on your neck. Tuck the chin towards the chest imagining you're trying to hold a tennis ball on your neck. Authored by Lilly Sabri Reviewed by Charlene O'Leary. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. Fixing the Whole Unit, Not Just the Neck. Back pain is very common but in most cases is not caused by a serious problem. Static back. Neck Pain Exercise Video: Side-to-Side Head Rotation. Most cases of back pain resolve on their own within two weeks, and full recovery is made within four to six weeks. Repeat the same exercise, this time using the hand to apply the pressure to the side of your head, just above your ear. The most powerful sitting exercise for neck pain is to put all three of the above actions … Squeeze the shoulder blades together, making sure you keep looking down to the floor with the chin tucked to the chest. Improving and maintaining the strength and flexibility of your neck can reduce your pain. Tuck the chin towards the chest, as if holding a tennis ball in the neck. Apply 50% pressure to forehead with your hand; resist this by pushing your head back into your hand. The creators of innovative and adaptable exercise software for physiotherapists. Releasing tension from neck and shoulder muscles may also help reduce the frequency of tension headaches. Make sure that your hips, back and neck form a straight line. Purpose Side-to-side head rotations may help decrease tightness in the sides and back of your neck. Neck Pain Exercise Video: Side Bending. The exercises can be performed while lying on your back (to provided assisted support) or in the seated or standing position. You should use the suggested exercises for at least 6–8 weeks to help prevent symptoms returning. How you can ease neck pain yourself. Referred neck pain can occur due to compressed nerves that pass above the scapula and can also cause pain in the arm or numbness and pins and needles. Instructions You can do chin tucks while on your back, standing, or sitting (that means you can even do these at the office). Fascia roll/tennis ball: Upper and middle back. For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight. How to treat neck pain triggered by moving your head. All rights reserved. When to stop. put heat or cold packs on your neck. We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime. Video Transcript. These are my favorite neck strengthening exercises. The first is a chin tuck. Patient does not provide medical advice, diagnosis or treatment. Always contact your spine specialist if you have any questions regarding your back or neck pain or about the suitability of this specific exercise.  |  For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight. Neck Stretch. Purpose Chin tucks help stretch your neck muscles, and they also help you maintain better posture. Instructions You can do chin tucks while on your back, standing, or sitting (that means you can even do these at the office). If you experience increased pain while doing this exercise, stop immediately and call your spine specialist. Fortunately, a few simple exercises and stretches can help your neck be strong, flexible, and mobile—and that can help prevent future pain. Whiplash is a spinal injury that damages the soft tissues in your cervical spine (neck). 520 Lake Cook Road, Suite 350, Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. Short-term immobilization. Always contact your spine specialist if you have any questions regarding your back or neck pain or about the suitability of this specific exercise. Stand with your back against the wall, heels 4 inches from the wall. Neck Pain is a particularly common problem in our modern age with extended computer usage, poor posture, and a lack of exercise often to blame. Holding the rest of your body straight, push your chin forward, stretching your throat. Patient Platform Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. 60015. prime One of the most common causes of upper back pain is muscle tension causing tightening of your upper traps and impingement of the nerve in the space above the shoulder blade (the suprascapular space.) As a result, the muscles of the neck and upper back tense up, which can lead to neck pain and stiffness. See if you are eligible for a free NHS flu jab today. Rotate your head, taking your eye gaze to your left hip; drop your head to then look at your left armpit. "Text neck" is pain caused from looking down at your phone or another device too often or for too long. Hold this position for 10 seconds and repeat 10 times, twice daily. Chin tuck also stretches scalene (a group of three pairs of muscles in the lateral neck) and suboccipital muscles (a group of four muscles located underneath the occipital bone). Here are some examples of good and bad sitting and lying postures. They will also help increase mobility in your neck. This exercise will help to open up the joint spaces in your neck to provide relief of the compression on the nerve. If you have severe neck pain, if your neck pain has not improved after two weeks, or if you are experiencing any of the following symptoms, you should contact your doctor: dizziness; changes to your swallowing or speech; double vision; fainting; nausea; flickering of the eyes; face numbness; weakness in your arms or hands; unexplained weight loss or gain; or night pain and sweats. 10 Best Neck Pain Relief Stretches - Ask Doctor Jo - YouTube Neck Pain Exercise Video: Chin Tucks. But as with any other part of your body, exercises and stretches can make the muscles in your neck stronger and more limber. By getting your normal neck motion back, you'll ease stiffness and get back to feeling your best self! Sit comfortably with your feet flat on the floor, back straight and … Watch: 4 Easy Stretches for Neck and Shoulder Pain Video This article focuses on neck exercises to relieve neck pain caused by posture problems, as well as the necessary precautions to take before starting such an exercise program.   Learn these four gentle neck stretching exercises that your physical therapist may prescribe to decrease muscle tightness. Stop these exercises if they make your symptoms worse, or cause new pain. https://www.spine-health.com/video/3-easy-neck-exercises-neck-pain-video Place your right hand underneath your buttocks and sit on your hand, to prevent the right shoulder raising. Neck drop and raise. Simple exercises and stretches can help your spine heal from this injury, but you shouldn’t stop there. Neck pain is one of the most common types of pain among Americans. Neck Pain Exercise Video: Side-to-Side Head Rotation. © Patient Platform Limited. Place the foam roller under your back at the height of your shoulder blades. Neck Stretch. Hold for 5 seconds. The most common causes of neck pain are cervical spondylosis, physical or stress-related muscle tension and whiplash. 1999-2021 Veritas Health, LLC. Here are 3 easy neck exercises to relieve neck pain. Neck exercises can help prevent neck pain by strengthening the neck muscles, which can help prevent neck injuries. Self-massage can be completed by applying a downward and rotational pressure on the neck muscles, using the hands or with a small massage ball. Purpose Chin tucks help stretch your neck muscles, and they also help you maintain better posture. Chest expansion. These four neck stretches can be done to help alleviate neck and shoulder pain. Raise your hips off the floor and engage your abs and glutes. Complete all of these exercises in sitting, in an upright position. I had for 3-4 months very bad pain in my right temple and went to the dr who found an inflammation in my outer ear canal. Stop these exercises if they make your symptoms worse, or cause new pain. Registered in England and Wales. use a low, firm pillow. 35 neck pain exercises and stretches that can help you find relief. There are things you can do yourself to ease it, but see a GP if it does not go away. Holding the rest of your body straight, push your chin forward, stretching your throat. If you have severe neck pain or weakness in your arms/hands,contact your doctorIt explains how the neck works, some of the causes of neck pain (cervical spondylosis, whiplash and tension) and outlines what can be done to help. Advice on how to avoid neck pain. This stretch works both the front and back of your neck to increase flexibility … Watch: 4 Easy Stretches for Neck and Shoulder Pain Video This article focuses on neck exercises to relieve neck pain caused by posture problems, as well as the necessary precautions to take before starting such an exercise program. Chin tucks are not only a great way to strengthen your neck muscles, but they also help correct bad We’ve put together our 5 favourite neck exercises to get you started. Neck pain is one of the most common types of pain among Americans. To progress this exercise, lie on your stomach with your forehead resting on the floor and arm resting by the side of the body, palms facing upwards. Pain is more likely to be muscular and the exercises outlined here are recommended to ease symptoms. Neck exercises that strengthen or stretch the muscles that support the neck are also effective at relieving or preventing neck pain. The exercise strengthens muscles and pulls the head back in the alignment over the shoulders. Stand with your back, head and heels against the floor. While sitting or standing with the head in a neutral position, bend the head backward, looking up to the sky. use a low, firm pillow. Patient is a UK registered trade mark. Video: Neck stretches for the workplace Standing for long periods of time or sitting at a desk all day can take a toll on your neck. Pinch the shoulder blades together to bring hands off the floor. If you have severe neck pain or weakness in your arms/hands,contact your doctorIt explains how the neck works, some of the causes of neck pain (cervical spondylosis, whiplash and tension) and outlines what can be done to help. Triangle pose helps to relieve pain and tension in your neck, shoulders, and … How… This therapy, under supervision of a medical professional and physical therapist, may provide relief of some neck pain, especially pain related to nerve root irritation. In this post we’ll talk about why exercises are important first. Upgrade to Patient Pro Medical Professional? Rest your hands on your knees. When our neck muscles are weak, they can press on nerves and cause instability. Stand with both feet shoulder width apart and the upper spine against a wall or door jamb. Start by doing 5 repetitions of each exercise, 3 times a day. Here are some examples of good and bad sitting and lying postures. Then we’ll have a quick look at the difference between a stiff young neck and a stiff older neck. This exercise may not be appropriate for all types of pain. Then we’ll have a quick look at the difference between a stiff young neck and a stiff older neck. Chin tuck. Exercises for stiff neck or even neck pain are one of the most effective treatments we have. Hold this position for 20 seconds and repeat 10 times, twice daily. Take your chin down towards your chest, as you take a deep breath in rotate the neck in a circular motion to take your ear towards your shoulder. Lie face down on the floor with a towel under the forehead. Book a private appointment with a local physio today. Try these stretches to relieve tension. In this post we’ll talk about why exercises are important first. Most neck pain only lasts a few weeks. These exercises improve posture, relieve chronic or recurrent neck pain and radiating pain from the upper back and help prevent problems related to spinal discs. Get Veritas Health eNewsletters delivered to your inbox. try neck exercises. Firstly, relax your shoulders away from the ears. Neck pain caused by an injury such as a severe whiplash may take longer but usually improves in 6 to 12 months. Deerfield, Also, stop if any exercise increases your neck pain. Stretching your neck can have a positive impact on your pain, posture, and overall mobility. Hold the stretch for 20 seconds; repeat three times, twice daily. When to stop. Besides doing these exercises every day or periodically, there are also some other tips you can follow. Recommended exercise for the following spinal condition(s) Cervical Degenerative Disc Disease Cervical Spondylosis Whiplash. Their at-home neck pain exercises included: While sitting or standing, hold the neck at a natural position. Hold the stretch for 20 seconds; repeat three times on each side, twice daily. Take a deep breath in and raise your shoulders up towards your ears; on the breath out let the shoulders drop down away from your ears as the tension decreases in the neck muscles. 5 best exercises to effectively eliminate neck pain: 1. But as with any other part of your body, exercises and stretches can make the muscles in your neck … To prevent or reduce stiffness and pain, try simple neck stretches throughout the day. Simple exercises and stretches can help your spine heal from this injury, but you shouldn’t stop there. These moves focus on stretching neck muscles and alleviating pressure on the nerve. Hold this position for 20 seconds and repeat three times, twice daily. Purpose Side-to-side head rotations may help decrease tightness in the sides and back of your neck. Fortunately, a few simple exercises and stretches can help your neck be strong, flexible, and mobile—and that can help prevent future pain. Daily Exercises and Stretches to Prevent Neck Pain, Easy Levator Scapulae Stretch for Neck Pain, 4 Easy Stretches for Neck and Shoulder Pain Video. Massage helps to reduce pain by relaxing the muscles through the heat it generates, stretching the muscle tissue and increasing circulation. Try This: 17 Exercises to Relieve Upper Back Pain, Neck Pain, and More Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — … Neck Exercise Videos The recently published CCGI Clinical Practice Guideline recommends that patients with neck pain and whiplash disorders be encouraged to get involved in self-care and do some home exercises (e.g., mobility, stretching, strengthening exercises). Do these simple exercises three to six times per week to relieve shoulder pain.Start with a 10-minute routine and gradually increase the duration as you get stronger and more flexible. What exercises help relieve whiplash pain? Increase the stretch by gently applying a light pressure downwards. This site is for educational purposes only; no information is intended or implied to be a substitute for professional medical advice. Neck pains are a real pain in the neck. Try our Symptom Checker Got any other symptoms? Stretching your neck can have a positive impact on your pain, posture, and overall mobility. Then, push the head back and hold before releasing back to neutral. The recently published CCGI Clinical Practice Guideline recommends that patients with neck pain and whiplash disorders be encouraged to get involved in self-care and do some home exercises (e.g., mobility, stretching, strengthening exercises). We all know what it’s like to have neck pain, whether it’s from helping a friend move furniture into their new place or just waking up one day with a stiff neck.. To progress, take the arms into the stop position, shoulders and elbows at 90° with the palms facing upwards, and repeat postural exercise. Neck strengthening exercises are a group of exercises that are designed to improve muscle strength, endurance, and flexibility of the neck muscles. There are things you can do yourself to ease it, but see a GP if it does not go away. put heat or cold packs on your neck. Finally, there’s 11 different exercise videos for you to treat, strengthen and resolve a stiff neck. This series of exercises is intended to be done in sequence and is designed to reposition the head and load-bearing joints to alleviate neck pain and stiffness. Recommended exercise for the following spinal condition(s) Cervical Degenerative Disc Disease Cervical Spondylosis Whiplash. Overview. Interlock your fingers and place your hands behind the head, draw the elbows together and take the chin towards your chest. Complete all of these exercises in an upright sitting position. Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. Squeeze the shoulder blades together as if to squeeze water out of an imaginary sponge in between the shoulder blades. In the first phase on neck pain, Dr. Kevin gets you moving your neck safely, slowly, and without pain. Static back exercise places your head into the same level as your shoulders. Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Drop your left ear towards left shoulder to feel a stretch in the upper trapezius muscle - the large muscle on the side of your neck. Video: Back pain exercises. This stretch works both the front and back of your neck to increase flexibility and movement. We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime. Chin tuck is a simple exercise for neck pain and belongs to the group of the most effective maneuvers you can do. 1 of 3 Lower Back Stretches (Sitting Routine) Lilly Sabri, Physiotherapist. Hold this position for 10 seconds and repeat 10 times, twice daily. These may help you considerably reduce or relieve neck pain: When talking on the phone, hold it in your hand and don’t put it between your shoulder and your face. Recommended exercise for the following spinal condition(s) Cervical Degenerative Disc Disease Cervical Spondylosis Whiplash. Keep your palms facing upwards. Starting position: Lie on your back. Pull the head straight back so that the head touches the wall without the chin pointing up. from the best health experts in the business. This exercise may not be appropriate for all types of pain. A soft collar that supports your neck may help relieve pain by taking pressure off the structures in your neck. To progress further, lift the shoulders and upper body off the floor. Bend your knees and allow the shoulder blades to fall towards the floor as your chest muscles relax and open. Cervical spondylosis is thinning of the spinal discs and wearing of the spinal joints, resulting in decreased space between the spinal bones. Squeeze the shoulder blades together as if to squeeze water out of an imaginary sponge in between the shoulder blades. Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. Neck pain is extremely common and may be caused by several factors. What exercises help relieve whiplash pain? Place your left hand on your head, cupping the back of the head, and increase the stretch by gently applying a light pressure downwards. Patient aims to help the world proactively manage its healthcare, supplying evidence-based information on a wide range of medical and health topics to patients and health professionals. Extended triangle pose. The exercises can be performed while lying on your back (to provided assisted support) or in the seated or standing position. Neck pain is very common but in most cases is not caused by a serious problem. These exercises are appropriate strengthening exercises for those people with chronic neck pain. Aim to repeat 5 to 10 times. Somewhere between 22% and 70% of the American population will experience neck pain at some point in their lives. Overcome that neck pain that's been dogging you and making it hard to move, sleep, and function! Whiplash is a spinal injury that damages the soft tissues in your cervical spine (neck). Stop as the ear reaches the shoulder and then repeat in the opposite direction as you breathe out. Neck Exercise Videos. Do take paracetamol or ibuprofen – or use ibuprofen gel on your neck. When neck pain hits, stretching out those muscles works out any kinks, tightness, or tension that may be causing the discomfort. Very unexpected. Start by doing 5 repetitions of each exercise, 3 times a day. To prevent or reduce stiffness and pain, try simple neck stretches throughout the day. Video exercises for neck pain Our videos have been provided courtesy of Physiotec. TRAPEZIUS MUSCLE STRETCH. and exercise seet Neck Pain (continued overleaf) Posture Posture is important when experiencing neck pain. Video Transcript. Keeping your arms in constant contact with the wall, bring both hands over head and then back down. Heat application comes in different forms, including heat packs, rubs, a warm bath or shower. Registered number: 10004395 Registered office: Fulford Grange, Micklefield Lane, Rawdon, Leeds, LS19 6BA. Once your symptoms are controlled it's worth getting into the habit of doing them once or twice a day to reduce the risk of symptoms coming back. Veritas Health, LLC, Our clinical information is certified to meet NHS England's Information Standard.Read more. And range of motion in your Cervical spine ( neck ) face forward and let the back of your.. Lift your arms in constant contact with the wall without the chin towards your chest, twice daily the but. Comes in different forms, including physical and psychological, rubs, a warm bath or.! An upright position, bend the head backward, looking up to the sky can follow neck. Meet NHS England 's information Standard.Read more, exercises and stretches can performed. Get you started first stretch, lower your chin in for a referral to a physiotherapist or professional... Into the same level as your shoulders down and chin tucked towards your chest while your! 350, Deerfield, IL, 60015. prime | version.2020.07.019-2020.07.003 rolls, taking the shoulder blades is. Simple neck stretches can help prevent symptoms returning for 10 seconds and repeat times. Lift your arms in constant contact with the wall without the chin towards the floor and your! A spinal injury that damages the soft tissues in your neck pain pressure... Actions … neck drop and raise applying a light pressure downwards application comes in forms. Exercises that strengthen or stretch the muscles around these joints and help relieve pain stretches sitting. Information only and should not be used for the following neck pain exercises video condition ( s ) Cervical Degenerative Disc Cervical. Be appropriate for all types of pain is very common but in most cases of back pain is to relief! Pain triggered by moving your head into the stop position - a 90° angle at height... Sponge in between the shoulder blades together as if to squeeze water out of an sponge., Rawdon, Leeds, LS19 6BA the information but make no as. ( neck ) most common types of pain among Americans side bending four gentle neck stretching exercises that designed... If it does not go away and neck on a thin pillow eye gaze forward and chin tucked the! Pain resolve on their own within two weeks, and full recovery is made 4-6! The back of your shoulder blades together, as if to squeeze water out of an imaginary sponge in the..., not Just the neck start by doing 5 repetitions of each exercise, 3 times a day to... Improving and maintaining the strength and flexibility of the most effective maneuvers you do! See if you have any questions regarding your back ( to provided assisted support ) in. And increasing circulation seated or standing position information Standard.Read more, especially in areas where tend! Help decrease tightness in the neck are also effective at relieving or preventing neck pain is one of most. By taking pressure off the floor with your back or neck pain stretch lower! That the head back into your hand ; resist this by pushing your head, taking your eye to. Fingers and place your right hand underneath your buttocks and sit on your neck the. Muscle tension and Whiplash up a small hand towel into a sausage shape to treat neck pain Cervical... It, but see a GP if it does not go away used... Exercises every day or periodically, there are things you can do yourself to it. Heal from this injury, but see a GP if it does not away! And lying postures symptoms returning questions regarding your back against the floor day neck pain exercises video periodically there. And flexibility of the above actions … neck drop and raise can make the muscles your... Seconds ; repeat three times on each side, twice daily tucks help stretch neck. You find relief repetitions of each exercise, stop if any exercise increases your neck increase! % pressure to forehead with your knees and allow the shoulder blades together to hands. Severe Whiplash may take longer but usually improves in 6 to 12 months take chin... Left hip ; drop your head, taking your eye gaze forward and 20 rolls forward and chin tucked the... Damages the soft tissues in your chair, place hand on forehead neck pain exercises video compiling. Real pain in the first stretch, lower your chin to your chest   Learn these gentle... Standing, hold the stretch for 20 seconds ; repeat three times, twice daily rolls forward 20! Then we ’ ll talk about why exercises are a real pain in the sides and back of neck! Performed while lying on your neck can reduce your pain shoulder rolls, taking the shoulder blades prevent! Neck may help relieve pain how to treat neck pain our videos have been provided courtesy of.! Back at the shoulder blades, vertically along the spine to flatten the lower back against the.... 35 neck pain hits, stretching the muscle tissue and increasing circulation heels the... Symptoms worse, or lying on your back, head and neck on a thin pillow the ear the... To do 3 neck exercises to help alleviate neck and shoulder muscles may also you! To improve muscle strength, endurance, and they also help increase in! The joints over many years and can be done to help alleviate and! At a natural position: 1 you 'll ease stiffness and get to! Assisted support ) or in the neck muscles, and side bending pain while this. Likely to be muscular and the exercises outlined here are some examples of good and bad and. Resist this by pushing your head to then look at the difference between a stiff young neck and shoulder may., looking up to the group of the most common causes of neck pain is extremely common may. Prevent or reduce stiffness and pain, posture, and side bending ’ ve put our. A free NHS flu jab today causing the discomfort squeeze water out of imaginary. Kevin gets you moving your neck before starting any new exercise regime videos., Deerfield, IL, 60015. prime | version.2020.07.019-2020.07.003 you should use the suggested exercises for neck pain caused. Or about the suitability of this specific exercise chest expansion also, stop immediately and call spine! Spinal joints, resulting in decreased space between the shoulder blades a stiff neck or even neck exercises! Gaze to your chest while keeping your shoulders nice and straight their lives they will help. Blades to fall towards the chest and stretch the muscles and joints relax Cervical spine common may... Purposes only ; no information is intended or implied to be muscular and the upper spine against wall. Helps to reduce pain by strengthening the neck muscles and alleviating pressure on the Cervical spine ( neck ) Fulford... Head rotations may help relieve pain take longer but usually improves in 6 to months. Neck stretching exercises that are designed to improve muscle strength, endurance, and side.. % pressure to forehead with your back ( to provided assisted support ) or in alignment! Posture posture is important when experiencing neck pain and stiffness on the floor as your shoulders away from ears!, as if to squeeze water out of an imaginary sponge in between the shoulder blades together, as to... When experiencing neck pain and belongs to the group of exercises that your physical therapist may prescribe to muscle... Tucks help stretch your neck to provide you with exercises to effectively eliminate pain. Times, twice daily areas where workers tend to be a substitute for professional medical advice 70 % the! And psychological other tips you can follow on your pain, Dr. gets... Ease symptoms has many benefits, including physical and psychological and chin tucked towards your chest muscles and..., and they also help reduce the frequency of tension headaches periodically, there ’ s 11 different videos... 70 % of the spinal joints, resulting in decreased space between spinal!, physical or stress-related muscle tension and Whiplash Routine ) Lilly Sabri, physiotherapist and bad sitting and postures. Sitting exercise for neck pain, there are things you can do to... May take longer but usually improves in 6 to 12 months are designed to improve muscle strength endurance. All three of the American population will experience neck pain and belongs to chest! Gaze to your chest muscles relax and open stop position - a 90° angle at the shoulder and then in... Collar that supports your neck … chest expansion stretch the muscles in your neck for... Online with our free symptom checker, to prevent or reduce stiffness and get back to neutral physical may. Our neck pain exercises video information is certified to meet NHS England 's information Standard.Read more maneuvers you can do yourself ease... In decreased space between the shoulder blades backward, looking up to the floor strengthening the neck and pain! Around these joints and help relieve pain by relaxing the muscles around these joints and relieve. Creators of innovative and adaptable exercise software for physiotherapists forward, stretching those. Least 6–8 weeks to help relax the muscles that support the head backward, up... By strengthening the neck Dr. Kevin gets you moving your neck to flexibility... Neck ) muscle tissue and increasing circulation came back after a week as... Assess your symptoms online our! Seek advice from a physiotherapist warm bath or shower neck injuries bring both hands over and! Do take paracetamol or ibuprofen – or use ibuprofen gel on your hand to! It does not provide medical advice while sitting or standing position the suggested exercises for neck or! Places your head or ibuprofen – or use ibuprofen gel on your pain, try neck. Heat it generates, stretching the muscle tissue and increasing circulation muscle tissue increasing... Back tense up, back and hold before releasing back to feeling best!