Stiff Neck Pain Treatment -
A Quick Fix

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You can fix your own stiff neck, in most cases.

Those seeking a "stiff neck pain treatment" are usually experiencing an inability to fully turn your head to the left side, ride side or both sides. This page is aimed at quickly fixing the restrictions that prevent you from turning your head without discomfort.

Just follow along with the videos below and you'll do fine.

The 4 videos for releasing your Stiff Neck are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .




Pain Relief Success Story, From Mark:

"WOW, I woke up with an incredibly stiff neck today....I decided to do a little google searching for stiff neck pain relief and found your videos. Gary, I just want to say thank you for those techniques, they were very effective... Thanks again for the very informative instructions on loosening up that stiff neck."  Mark, United States

You can do it too!


This page is a supplement to the main Neck Pain Relief page (click here) and to the main Shoulder and Neck Pain Relief page (click here). If your self-described "stiff neck pain" is primarily where the bottom of your skull meets the top of your neck or where your shoulder and neck intersect at your very upper back then this page will emphasize the most commonly effective do-it-yourself techniques from the above pages.

You can start here first…or head over to the pages mentioned above right now. Either way, doing the techniques below will only help you in the long run, regardless of your specific neck pain relief issue.

This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you.

There's a 95% chance that you......like thousands upon thousands of others.....can provide your own effective stiff neck pain treatment, so let's get to it.

Detailed Instructions For
Stiff Neck Pain Treatment -
A Quick Fix

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

It's best if you these techniques on both sides of your body,
not just the side that hurts.




Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Stiff Neck Pain Treatment - Video 1 of 4
Side of Rib Cage, Side of Shoulder Blade



Depending on your particular issue any one of these techniques could provide the neck and shoulder pain relief you're seeking……so make sure and do them all. Any muscle that attaches to your collar bone (clavicle) or shoulder blade (scapula) can be causing your stiff neck pain. Like the rigging on a sailboat, one muscle being too tight can throw off the whole balance and cause your stiff neck. Effective treatment most often occurs by working on areas other than where you are currently experiencing the stiffness, pain, or discomfort. Remember……where it hurts, is most often not why it hurts when it comes to chronic structural pain. Here's what you're going to do:

A. Side of Rib Cage -

Now we will work on what I call, "the forgotten shoulder girdle muscle." It attaches to the bottom of your shoulder blade and your rib cage (the serratus anterior muscle). If it's too tight it can pull too much on the shoulder blade and cause shoulder joint pain.

With the hand of your injured shoulder, reach across your chest and grab the top of your other shoulder……so your injured arm is hanging relaxed against your chest. Now take your free hand and reach under your hanging arm all the way over to the side of your chest, just below your arm pit.

Feel these muscles that sit on top of your ribs and notice any tender spots until they become less tender. Use the press-pull-release technique to release any tender spots in this area.

You can also do this lying on your side on the floor with your non-injured shoulder against the floor. Do both techniques and see which you prefer.
Take your time and work on this muscle for at least a couple of minutes, especially if it is tender.

Make note of how much stiff neck pain relief this technique provided.

You can also do the press-hold-move technique by pressing on the tissue and raising and lower your arm.

Again, when you are done assess how effective this technique was for relieving your stiff neck.

B. Side of Shoulder Blade -

This one technique can often instantly provide neck and shoulder pain relief. Take your hand and reach it across your body so your finger tips can feel the very outer edge of your shoulder blade. Now come forward just a bit so your finger tips are touching the muscles on the front edge of your shoulder blade (teres major and minor).

Now, using the press-hold-move technique press on any tender spots in these muscles, while you gently flap your arm being worked on like a wing.

You can also lie on your side to access these muscles. With your good shoulder on the floor, press into the muscles on the side of your shoulder blade from this position. Do whatever works best for you. Some much prefer this method, others much prefer the first one...

Take your time with this technique. These two muscle groups are responsible for much of the shoulder and neck pain that comes into my practice every week. Release these and that may be all you need to do to make your stiff neck pain vanish.

Notice how much stiff neck pain relief this technique creates for future reference.




Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Stiff Neck Pain Relief - Video 2 of 4
Armpit Manual Release and Armpit Muscle Stretch



The muscle in your armpit that we will be releasing is called your subscapularis. It sits between your shoulder blade (scapula) and ribcage. When it gets tight it pulls your shoulder blade out of position and prevents your neck from turning in it's natural full range of motion. When we release the muscle your scapula will sit back where it belongs and your neck muscles will be more able to do their job in turning your neck.

Here's what we're going to do:

Repeat, these techniques on both sides of the body.

A. Manual Release of Subscapularis Muscle:

Lie on your side with the hand from your upper arm resting on the side of your neck, so your elbow is pointing toward the ceiling.

With your other hand reach up and locate the edge of your shoulder blade (scapula) with your fingertips.

Now move your fingertips down toward your chest about an inch and press into the muscle that sits between your shoulder blade (scapula) and your ribcage. Feel how the muscle runs from the top of your armpit down the inside edge of your shoulder blade.

Now press into the muscle tissue and find any tender (painful) spots. Press into them and do a press-hold-move technique while you "flap" your arm back and forth (your elbow will go from pointing at the ceiling to pointing at the wall in front of you), so you feel the muscle tissue you are working on move under your fingertips. Do the length of the inside edge of your shoulder blade with this technique.

Now, with any remaining tender (painful) spots, reach with your hand that is currently on your neck, up over the top of your head, so your arm is parallel with the floor, reach as far as you can and then bring your hand back to the side of your neck. Repeat his motion as you do a press-hold-move technique on any tender tissue.

Lastly, press into any tender tissue and do a press-hold-move technique while taking your hand and moving it in a swatting motion like you were trying to smack a ball with your hand that someone was throwing from behind you about six inches higher than your hip bone.

Notice how much improvement this stiff neck pain treatment provided for future reference.


B. Subscapularis Stretch:

Stand sideways to a wall with your hand touching the back of your neck and your elbow a couple of inches from the wall as you stand straight.

Now take your foot closest to the wall and cross it behind your other foot so you are forced to lean your bodyweight into the arm that is resting against the wall.

Once you feel comfortable and stable, allow more of your bodyweight to rest into the support of your arm on the wall and feel the stretch in your armpit area (subscapularis muscle).

Once you you're comfortable with your support on the wall, repeat a flex and release motion in the muscles you are stretching, so you push yourself away from the wall, and then allow yourself to fall back toward it.

You can also do this while on your knees if the above technique seems to difficult.

Repeat all of these techniques on both side of your body.

Notice how much improvement this stiff neck pain treatment provided for future reference.





Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Stiff Neck Pain Relief - Video 3 of 4
Underside of Collarbone



Here's what we're going to do:

A. Underside of Collarbone -

Take the tips of your fingers on the hand opposite from the side you're working on and place them on the muscle tissue on the underside of your collarbone (subclavius, pectoralis major and minor muscles). Now, we're going to do the press-pull-release technique with the hand-on-hand technique just to add a little extra power.

Curve your fingers on your hand a little bit, and take the palm of your other hand and place it over your dominant hand. We call this the "hand on hand" technique - it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand on hand" technique.

Use your fingertips to press along the entire length of the underside of your collarbone on all the soft tissue (all the way across until you run into your shoulder muscles) and notice any tender spots.

Now we'll add the press-pull-release technique. Press, pull, and release...... press, pull and release (press then pull for about 1 full second and then release) continuously with your finger tips using the "hand on hand" method into the tender spots until they become less tender.

You can also do the press-hold-move technique by pressing on the tissue and raising and lower your arm. It can only help!

Notice how effective this stiff neck pain treatment technique is for future reference.





Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Stiff Neck Pain Relief - Video 4 of 4
The Jaw



If you could only do one thing to give yourself relief from upper stiff neck pain, relieve your TMJ, get rid of a migraine headache, or even help with your insomnia it would be this technique.

Inside your mouth, at the very back of your top gum line is a muscle that can sometimes give you instant relief from all of the above - the Lateral Pterygoid Muscle…the most forgotten jaw muscle.....is often the most important muscle for releasing the top two vertebrae in your neck and jaw joint pain relief in general.

We will be doing both sides of your jaw, but let's start with the right side since most people are right handed.

Here's what we're going to do:

A. Jaw and Upper Neck Release

Make sure the finger nails on your pinky have been trimmed as short as possible and filed so they are not sharp.

Make a gentle fist with your right hand leaving only your pinky sticking straight up in the air.

With your mouth open about halfway take your right pinky and slide it along the right side of your top gumline until you run into the back wall of your jaw joint. It will probably be tender……and remember, tender means "too tight."

With your mouth still halfway open gently press your pinky higher and lower, back and forth on the back wall of your jaw joint and notice where it is tender.

Now we're going to do the press-hold-move technique. Gently open and close your jaw joint slightly, as you press on all the tender spots on the back wall of your jaw joint.

Press on a tender spot, then open and close while pressing on it. DO NOT "massage" it. Press on the tender spot and stay pressing on the same spot while you open and close. Repeat this for each tender spot.

After a minute or two, switch and do the other side of your jaw.

Do three rounds on each side before moving on.

You can benefit from doing this technique everyday if you clench or grind your teeth at night.

Notice how much stiff neck pain relief this technique creates for future reference.


Self-Assessment Of
Stiff Neck Pain Treatment

How much stiff neck pain relief did you achieve? Is your stiff neck pain completely gone? Partially gone?
Which techniques gave you the most stiff neck pain relief?
Did Step 1, Step 2, or Step 3 work best?

Was there one specific stiff neck pain treatment that instantly relieved your pain? Remember what worked best for you, so you can do that first next time you need a stiff neck pain treatment.

Are you still experiencing some neck stiffness?
Which neck muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may cause them to be tight.

Investigate a bit and you'll eventually find which techniques work best for you to provide the stiff neck pain relief you are seeking. Then you'll be able to fix yourself whenever you desire!



MORE
Neck Pain Relief Pages

Neck Pain Relief (Click Here) - The Main Neck Pain Relief Page where you are shown the 3 Simple Steps to relieve your neck pain.
Neck Pain Treatment Quick Fix (Click Here) - if you're short on time you may want to try this. It's good in a pinch! But don't forget Steps 1-2-3 on the main neck pain relief page in the future.
Pillows For Neck Pain Relief (Click Here) - the 2 main factors you need to consider when buying a pillow for neck pain relief.
Neck and Shoulder Pain Relief (Click Here) - the main neck and shoulder pain relief page where you are shown the 3 Simple Steps to relieve your neck and shoulder pain.

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Do-It-Yourself Joint Pain Relief Homepage


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