DO YOU SUFFER FROM A Stiff Neck?
Ever feel really stiff in your lower neck? It may be coming from a stiff “1st rib.” If ribs do not move then other joints in the neck or shoulders often need to move more than they are designed. Then any number of symptoms may start to emerge like local pain in the joints and muscles of the shoulders and neck. Even more symptoms like numbness and tingling in the arms/hands may present themselves due to compression of the nerves and blood vessels around the 1st rib. This is by no means an exhaustive list and if you have these symptoms please consult with your physician and a physiotherapist you trust.
The following exercises are two commonly used exercises to help restore normal movement into the 1st rib (exercise examples are for the right 1st rib).
Right shoulder and neck shown and circle of common area of compression when a 1st rib is Elevated.
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1st Rib Self-Mobilization using a Yoga Belt
Start by placing one end of the belt loop under your left thigh and the other end at the base of the right side of your neck. The belt should be taught but should not provoke pain or numbness/tingling symptoms. Then slowly and gently raise your arm and feel the tension of the belt increase. Stop if symptoms of numbness/tingling or pain begin. Repeat 10-15 times, 2-3x daily
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Right Scalenes Stretch using a Yoga Belt
Start by placing the belt in the same position as for the previous exercise. Then gently tuck your chin and tilt your head to the left side until a gentle stretch is felt on the right side of your neck. Stop if you start to feel pain, numbness or tingling. Hold the stretch for 30 seconds, repeat 3x, 2-3x daily.
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