by JimG » Sat Jan 05, 2008 2:26 pm
One of my many jobs.... is as a high school soccer coach and trainer. I am currently studying for my Strength and Conditioning Certificate. I am Not representing myself as a doctor or medical professional, but I do know a bit about training for dynamic activity...which drumming is. If you feel neck pain after practicing, you should do 3 things.... warm up the neck prior, stretch during and cool down after. just as you do with arms, wrists, fingers....
The stretching / warm up is the same for each of the 3 time periods. They are also good for anytime you have that neck pain for sleeping wrong or that upper back pain just inside your shoulder blade.
The trick is to perform these exercises slowly. While these are static stretches, the neck is a tricky area. You should NEVER twist or rotate your head rapidly. Keep your torso in a neutral position, that is straight up with nose forward and line of sight parallel to floor.
1. Gently pull head to L / R shoulder as far as you can until you have a good stretch and hold for 10 seconds. For right side, use right hand and place on left side of head (in the middle above the ear) and pull down directly toward shoulder, not forward or back. Pull as if you want your ear to touch your shoulder.opposite for left side. 3 times each side.
2. Gently pull head / jaw to chest. kinda tricky, but you'll fell the stretch when done correctly. For right side, place right hand at the back left corner of your head and pull so your jawbone is pulling parallel to your chest. hold for 10 seconds. You'll feel the stretch in the lower trapezoid and romboid muscle (inside of shoulder blade). opposite for left side and 3 times each side.
3. Gently lower your head until your chin touches your chest and hold for 10 seconds. important to do sitting or standing up straight with arms hanging to side.
Stretching the muscles of the neck bring blood flow and lubricate the muscles for activity. If someone can massage you neck, even better. Lastly, and I don't want to sell anything and don't remember the board policy, but if you're interested in a self massaging tool, you can message me.
Give these a try. I will add, that before, during and after any long session and especially when you may be sweating, drink water. Your muscles need the lubrication.
Cheers,
jim
Do not go where the path may lead, go instead where there is no path and leave a trail. -- Ralph Waldo Emerson