When you stare at a screen for too long, you may feel some tension in your neck and want to pop it - it can be really nice and it might ease the tension in the area. You can gently snap the neck using your hands or you can use a foam roller at the neck and back. Snapping your neck can provide temporary relief, but if you often find yourself suffering from severe or chronic pain, you should see a qualified chiropractor, osteopath, or other professional in the field.
Steps
Method 1 of 3: "Cupped Hand" Method
Step 1. Stretch your neck muscles before starting
Take a few minutes to gently massage your neck and gently stretch it. Tuck your chin towards your breastbone and hold it like that for 20 seconds, then pull your head back and stare at the ceiling for another 20 seconds. Repeat the movement 3-4 times to loosen the neck muscles.
If you try to snap your neck without stretching first, you could risk tearing a muscle
Step 2. Hold your chin with the palm of your left hand
Bend your fingers to form a “cup” with your hand, then position it so that your chin is in the hollow of your palm. Extend your fingers on the left side of your face so that they almost touch the cheekbone.
Let the thumb rest gently along the jaw
Step 3. Place your right hand on the nape of your neck
Bend your right arm so that you can effortlessly place your right hand behind your head. Grasp your head firmly behind your left ear.
Your grip shouldn't be too tight or cause you pain, but it should be firm enough not to allow your head to slide out of your right hand
Step 4. Push your chin to the left to rotate your head counterclockwise
Gently but firmly twist your head to the left with your hands. In addition to pushing the chin to the left with the palm, pull the head to the left with the hand placed on the nape of the neck. Continue to gently stretch the neck muscles until they are fully stretched but without hyperextension.
- You may feel a series of crunches as your neck muscles tense. To make sure you get all the air out of your neck joints, increase the pressure slightly to activate the entire sequence of pops.
- Snap the right side of the neck by reversing the position of the hands. Hold the chin with the right palm and the nape of the neck with the left hand.
Method 2 of 3: Use a Foam Roller
Step 1. Lie down with a foam roller under the curve of the neck
This method won't snap your neck, but it will help release tension and will likely make you feel really good. Give it a go! Place a not too large foam roller on the clear floor. Lie on your back so that your neck rests comfortably on the roller. Keep your arms on the ground and relax your back and head.
If you don't own a foam roller, you can purchase one at any sports or yoga equipment store, otherwise you can just use a rolled-up towel
Step 2. Lift your back and butt off the ground to add pressure to your neck
Calmly push your hips up until they are about 5-10cm off the ground. Raise your back without changing the position of your neck and head. As you lift your lower body, start rotating your head left and right while your neck is resting on top of the foam roller. As you keep your hips in the air and move your head to the side, you will feel the muscles in your neck begin to relax.
If you need to stabilize your neck, join your arms behind your head as you move on the roller. Only do what makes you feel good: if at any time you feel pain, stop immediately
Step 3. Roll your neck on the roller until you feel it relax
Keep your back arched and hips off the ground. Push your body forward with your legs so that your neck slides up and down on the roller. Continue to gently turn your head left and right on the roller so that all of the neck muscles and vertebrae have a chance to loosen. Continue until you feel the muscles relax. This operation should also stop any pain in your neck, even if you don't feel it popping.
Try to keep your head and shoulders as relaxed as possible as you roll your neck - this will keep the muscles loose and allow you to fully snap it. Stop immediately as soon as you feel pain
Step 4. Move the foam roller along your back if you feel tension
You may feel the tension in your neck go down towards your upper back as you are rolling the foam roller. If this happens, move the roller down until it is under your shoulder blades. Lower your hips and chest until you are flat on the roller, then use your legs to move your body back and forth - repeat this movement until your lower back relaxes.
This step is optional, but using the foam roller is usually very pleasant. Feel free to do this with your legs and buttocks too
Method 3 of 3: Safety Information
Step 1. Try stretching instead of snapping your neck
You may feel the need to snap your neck frequently to relieve stiffness, pain, and feelings of tension. However, this relief is only temporary and does not fix any deeper, underlying problems your neck may have. Instead, try slowly tilting your head from side to side to stretch your neck muscles.
Step 2. See your doctor if you experience frequent neck pain
Clicking the neck often relieves minor pains, but repeated wear on the vertebrae can lead to health problems and bone damage. If you experience chronic neck pain, make an appointment with your primary care physician to describe your symptoms and the level of pain you feel. Also tell him how long you have been having pain in your neck and show him how you usually snap it.
In the long run, this will certainly be the best option. It is advisable to correct the underlying problem rather than simply trying to alleviate the symptoms
Step 3. Contact a qualified professional for safe treatment and counseling
There are many experts who can help you: chiropractors, osteopaths, physiotherapists, and doctors with a specialization in spinal manipulation. Chiropractors are a very popular choice and are highly experienced in treating stiffness and pain in the neck and back.
Step 4. Make an appointment for a professional massage if you want to get relief
Massage therapists typically don't snap the neck, but use a number of gentle techniques to mobilize the joints in the spine. Massage and manipulation, along with the right types of stretching and other exercises, can prove to be as beneficial as cracking the joints.
It is usually best to try gentle stretching and self-massage before getting into the habit of snapping your neck. In any case, the ideal is to visit a qualified professional if the symptoms persist or worsen
Advice
- Stand up and take breaks instead of sitting in the same position for long periods of time. Moving is a great way to prevent stiffness.
- Make stretching an integral part of your daily life.
- Notice if the neck pain seems to be related to something else. For example, have you recently started a new workout routine? These things could be related, so pay attention to whatever you are doing that could impact your neck.
