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How to Crack a Neck

January 19, 2024 by admin Category: How To

You are viewing the article How to Crack a Neck  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.

There are 9 references cited in this article that you can view at the bottom of the page.

This article has been viewed 32,229 times.

After looking at the screen for a long time, you may start to feel stiff neck and want to crack the neck joints to relieve fatigue. This can be soothing and help relieve tension in your neck. You can use your hands to gently crack the neck joint. Another great way to relieve stress is to use a foam roller to roll your neck and back. While neck cracking may provide temporary relief, it is best to seek help from a chiropractor or other trained professional to help you with neck stiffness or pain. especially if the problem persists. [1] X Trusted Source Mayo Clinic Go to Source

Table of Contents

  • Steps
    • Method of holding head and rotating
    • Use a foam roller
    • Safety information
  • Advice

Steps

Method of holding head and rotating

Image titled Crack Your Neck Step 6

Image titled Crack Your Neck Step 6

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Relax the muscles in your neck before you begin. Take a few minutes to give your neck a gentle massage and stretch. Lower your chin toward your sternum and hold for 20 seconds, then tilt your head back and look up at the ceiling for another 20 seconds. Do this 3-4 times to relax the neck muscles. [2] X Research Source

  • If you try to crack the neck joint without first relaxing it, the muscle may become stretched.
Image titled Crack Your Neck Step 7

Image titled Crack Your Neck Step 7

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Use the palm of your left hand to hold your chin. Cup your left hand and hold your chin in your palm. Extend your fingers on the left side of your face so that it almost touches your cheekbones. [3] X Research Sources

  • The thumb is placed along the length of the jawbone.
Image titled Crack Your Neck Step 8

Image titled Crack Your Neck Step 8

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Wrap your right hand behind your head. Bend your right arm so that you can comfortably place your hand behind your head. Grip firmly and keep the head behind the left ear. [4] X Research Sources

  • Hold your head so it’s not so tight that it hurts, but be sure it doesn’t slip out of your right hand.
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Image titled Crack Your Neck Step 9

Image titled Crack Your Neck Step 9

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Push your chin to the left to rotate your head counterclockwise. Use your hands to turn your head to the left gently but firmly. Use your left palm to push your chin to the left, and at the same time pull your head to the left with your hand behind your head. Continue to gently stretch the neck muscles until the neck is fully stretched but not excessively. [5] X Research Sources

  • You may hear or feel a series of crackling sounds when the neck muscles are stretched. To make sure to get all the air out of the neck joints, apply a little more force to create a series of creaking sounds.
  • Bend your neck to the right by changing the position of your hands. Grab your chin with your right hand and hold it behind your head with your left hand.

Use a foam roller

Image titled Crack Your Neck Step 11

Image titled Crack Your Neck Step 11

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Lie down and place the foam roller below the curve of your neck. This method does not crack the neck joints but relieves tension and will put you at ease. Just try it out! Place a small, sturdy foam roller on the floor in a large room. Lie on your back with your neck resting comfortably on the roller. Place your arms close to the floor and rest on your back and neck. [6] X Research Source

  • If you don’t have a foam roller in your home, you can buy it at any store that sells yoga or exercise equipment. You can also use rolled up towels instead of rollers.
Image titled Crack Your Neck Step 12

Image titled Crack Your Neck Step 12

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Lift your back and buttocks off the floor to put the weight on your neck. Gently push your hips up 5-10 cm above the floor. Lift your buttocks but do not change the position of your neck or head. While lifting your lower body, start rolling your neck from side to side on the roller. As you keep your hips in the air and rotate your head back and forth, you should feel the muscles in your neck begin to relax. [7] X Research Sources

  • If you need to keep your neck stable, clasp your hands behind your head as you move on the roller. How to make you feel comfortable is okay. Stop immediately if you feel pain at any time.
Image titled Crack Your Neck Step 13

Image titled Crack Your Neck Step 13

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Roll your neck on the roller until you feel your neck relax. arch your back and keep your hips in the air. Use your feet to push yourself forward so that your neck moves up and down on the roller. Continue to slowly rotate your head left and right on the roller so that the muscles of the neck and vertebrae are relaxed. Continue rolling until you feel a sense of muscle relaxation. This will also relieve your neck pain, even if you don’t hear any crackling sounds. [8] X Research Sources

  • Try to relax your head and shoulders as much as possible while rolling your neck. This will loosen the muscles and allow you to fully bend the neck joint. Stop rolling your neck if you feel pain.
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Image titled Crack Your Neck Step 14

Image titled Crack Your Neck Step 14

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Move the roller down your back if you feel a stretch. You can feel the tension in your neck moving down your upper back as you roll on the roller. If so, move the roller below the shoulder blades. Lower your hips and chest until they are close to the roller. Use your legs to move your body back and forth until the lower back is relaxed. [9] X Research Source

  • It is up to you to do this step or not, but the feeling of rolling on the roller will be very pleasant. You can also use rollers for your legs and glutes too!

Safety information

Image titled Crack Your Neck Step 1

Image titled Crack Your Neck Step 1

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Try stretching your neck instead of cracking your neck joints. You may want to crack your neck joints often, as this can reduce stiffness, pain, and a feeling of tension in your neck. However, this pain relief solution is only temporary and does not address deeper neck problems. Instead, try gently tilting your head from side to side to stretch your neck. [10] X Harvard Medical Schop Trusted Source Go to Source
Image titled Crack Your Neck Step 3

Image titled Crack Your Neck Step 3

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See your doctor if you have frequent neck pain. While neck cracking often provides mild pain relief, repetitive wear and tear in the vertebrae can lead to health problems and bone damage. If you have chronic neck pain, make an appointment with your general practitioner. Describe your symptoms and pain levels, and tell your doctor how long this has been going on and how often you break your neck joints. [11] X Research Source

  • This solution is very useful in the long run. It will help you address the root cause of your neck pain instead of just relieving the symptoms.
Image titled Crack Your Neck Step 5

Image titled Crack Your Neck Step 5

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Go to an experienced professional for advice and to treat your neck safely. Many specialists can help you, including chiropractors and physical therapists with training in chiropractic. Chiropractors are often the preferred choice of many people and have extensive experience in treating stiff neck and back pain. You can choose from a doctor/chiropractor, a doctor/physician technician, or a medical professional with special training in chiropractic. [12] X Research Source
  • Schedule a therapeutic massage for pain relief. Massage therapists usually do not crack the neck joints but use gentle techniques to move the joints in the spine. Massage and chiropractic therapy, along with stretching or other suitable exercises, can be as helpful as cracking joints. [13] X Research Source

    • You should try stretching and gentle self-massage before getting into the habit of cracking your neck joints, and it’s best to see a trained professional if symptoms persist or get worse.
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  • Advice

    • Get up and take a short break instead of sitting in one position for long periods of time. Being physically active is a great way to prevent stiffness.
    • Create a daily stretching routine. There are tons of videos on YouTube that teach stretching exercises that can help you get started if you don’t know how to do them.
    • Pay attention to whether your neck pain has anything to do with it. For example, have you recently changed your work schedule? These problems can be related, so you should be aware of anything you’re doing that could affect your neck.
    X

    This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.

    There are 9 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 32,229 times.

    After looking at the screen for a long time, you may start to feel stiff neck and want to crack the neck joints to relieve fatigue. This can be soothing and help relieve tension in your neck. You can use your hands to gently crack the neck joint. Another great way to relieve stress is to use a foam roller to roll your neck and back. While neck cracking may provide temporary relief, it is best to seek help from a chiropractor or other trained professional to help you with neck stiffness or pain. especially if the problem persists. [1] X Trusted Source Mayo Clinic Go to Source

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