From Woman's World · Cailey Griffin · · 1m 20s
Towel Stretch Cuts Neck Pain by 49%
A five-second towel stretch reduces neck pain by 49% in four weeks.
In brief
A five-second towel stretch reduces neck pain by 49% in four weeks. A towel-based neck exercise cuts neck pain by 49% after four weeks of use. Originally reported by Woman's World.
Quick answers
- What causes neck pain?
- Neck pain often limits head movement and can radiate to the head or shoulder.
- What is the key takeaway from Towel Stretch Cuts Neck Pain by 49%?
- A towel-based neck exercise cuts neck pain by 49% after four weeks of use.
What causes neck pain?
Neck pain often limits head movement and can radiate to the head or shoulder.
“Pain originating in the neck can radiate into the head or the shoulder”
Postural changes cause neck pain
Prolonged sitting shifts the head forward, altering neck alignment.
“Neck pain is typically caused by postural changes over time”
Menopause affects neck pain
Lower estrogen during menopause reduces collagen, increasing joint stiffness.
“When estrogen walks out the door in perimenopause and menopause, you have less collagen in your ligaments and tendons”
Study shows 49% pain reduction
A four-week study found 49 percent drop in neck pain with towel exercises.
“A study found a 49 percent drop in neck pain after four weeks of combined treatments”
Towel stretch technique
Lie on back with towel under head, gently nod for five seconds, repeat ten times.
“Lie on your back with a small rolled towel beneath the back of your head. Gently nod as if saying “yes,” pressing the back of your head slightly into the towel; hold for five seconds before relaxing and repeating the exercise 10 times”
Why it works
Towels provide tactile feedback and help patients know their head position in space.
“Using the towel gives patients tactile feedback and helps them know where their head is in space”
Chin-to-chest stretch
Place towel under chin, curl head toward chest, hold five seconds, repeat ten times.
“Lie on your back and place a small hand towel rolled under your chin. Keep your back and shoulders on the ground, curl your head up looking toward your feet and press the towel between your chin and upper chest”
Neck rotations
Wrap towel around neck, pull down with one hand, turn head into towel for ten seconds.
“Take a small hand towel and wrap it around the back of the neck near the hairline like a scarf. Cross your empty hands (right on top) and grab the left end of the towel in the right (top) hand and the right end of the towel in the left hand. Gently pull down toward your chest with the bottom (left) hand. With the top (right) handle create some light tension on the towel. Now turn your head into the towel to look toward the left. Your neck should be working to turn, but your head is not actually moving. This creates an isometric activation of the muscle, meaning the muscle is working but not moving”
When to avoid exercises
People with whiplash, recent injuries, or osteopenia should consult a physical therapist first.
“Folks with whiplash or concussion injuries or recent car accidents or falls and those with osteopenia or osteoporosis should not undertake any neck exercise program without clearance and guidance from a physical therapist or medical doctor”
Bottom line
Simple towel exercises can reduce neck pain in just five seconds per session.
“Sometimes, when we’re combating pain, it can feel like we need a complicated, multistep process to find relief. But research and our experts say taking steps toward less pain can start with something as simple as a bath towel and a few seconds”
The key point
A towel-based neck exercise cuts neck pain by 49% after four weeks of use.
