Neck pain that arises on one side of the base or the neck and/or upper shoulder blade región can occur for many reasons, but many times, stretching the muscles only get you so far.
In reality, people, manay people that have pain in this área may want to try working on the following:
1º Improving mobility in the lower neck (cervical spine) and upper back (thoracic spine), as lack of movement in these áreas can be associated with spinal joint irritation.
2º Improving mobility in the shoulder blade (scapula), as lack of movement here can manifest as increased muscular tension in the area.
3º Strength and control of the shoulder blade, upper back, and neck, as strengthening the area can help lead to improved mechanics, resiliency, load tolerance, and confidence in the region of pain.
The exercises I chose for this pack are actually from a current online client of mine who struggles with pain in this region when liftin overhead and when performing exercises like the pushup, bench press, and overhead press at the gym.
As he improves, we’ll slowly start to do less of these types of exercises and the program will incorpórate moer of the activities that he currently struggles with, to bring everything full circle.
However, these are only suggestions, and whta YOU may need to work on my vary to some degree.
So try these out and if they help, great!! If not, reach out to my Centre of Physical Therapies where I can help you develop a personal program that will assist you in achieving your goals!!.