Sauna Stretches That Fix Neck Pain

Ouch! Sometimes, your neck can feel so painful that you want to file a restraining order against your head. It’s a heavy burden that has impacted almost everyone you know at some point, considering 203 million people suffer from this annoying affliction. It’s the kind of pain that leaves you struggling to concentrate at work, and sleep can be more nightmare than restful. Thankfully, your home sauna isn’t just a place to sweat away your stress. It’s also a potent healing elixir where you can gently stretch and soothe the pain from those cranky neck muscles. With the proper hydration and the right type of neck stretches, you can get your neck back in the game and say goodbye to pain. SaunaFin sauna kits offer the perfect sanctuary for a stretch routine that’ll zero in on your neck pain. 

Hydrate for Neck Relief

Think of your entire spine and neck as a water reservoir that can dry up if you don’t keep them hydrated. Dehydration can turn up the noise on your neck pain by draining moisture from the discs and muscles that support your spine, making them more prone to stiffness and strain. Dehydration makes your tendons and ligaments a little stiffer and, with this lost elasticity, can make your neck pain feel stronger. What’s more, being dehydrated makes your pain feel worse and can specifically worsen the agony of a stiff neck, according to research. We make it a rule at SaunaFin to suggest that people drink at least 500ml of water before, during, and after a sauna session. This tactic helps to replenish any lost fluids you sweat out and keeps your neck pain-free by promoting elasticity and reducing strain. You’ll feel the difference in both your neck and your posture.

Sauna Stretching for Neck Pain

When neck pain makes you feel like a rusted robot, your first instinct might be to roll your head around or give your shoulders a good rub. But the sauna allows you to stretch more effectively, thanks to the heat that enhances muscle flexibility. Stretching in a hot environment like a sauna or applying heat to a sore muscle can significantly increase muscle flexibility, says research. That said, you will need to be mindful of your movements, as the heat can make it easy to overstretch, and your neck muscles are very delicate. Hold these stretches for roughly 60 seconds to get the best results, and you’ll keep your neck limber and pain-free. 

Stretch 1: Ear-to-Shoulder Stretch

Muscles Stretched: traps and neck

1. Sit upright on the sauna bench with your back straight and pressed against the sauna wall. 
2. Relax your shoulders and gently tilt your head toward your right shoulder until you feel a stretch on the left side of your neck.
3. Repeat on the other side, keeping your shoulders relaxed throughout. You can use your hands to pull down on your head to get a deeper stretch. 

Stretch 2: Chin Tuck Stretch

Muscles Stretched: Deep neck flexors and upper back muscles

1. Sit up straight on the sauna bench with your back against the wall and tuck your chin down toward your chest.
2. Place one hand on your chin to gently push it back, feeling a stretch along the back of your neck.
3. Repeat three times, focusing on moving slowly to the top and bottom positions and keeping your neck aligned with your spine.

Stretch 3: Head Turns

Muscles Stretched: Upper traps 

1. Sit in a relaxed posture, and slowly turn your head to the right as if you’re looking over your shoulder.
2. Hold for 10 seconds and use your hand to push your head deeper into the stretch. 
3. Repeat on the left side, holding for 10 seconds again.
4. Do this six times on each side to improve your neck's range of motion.

Stretch 4: Seated Neck Extension

Muscles Stretched: Upper traps

1. Sit on the sauna bench with the palms of your hands resting on the tops of your thighs.
2. Slowly tilt your head back, looking up at the ceiling, and hold for 30 seconds. Return to the start position, then repeat.
3. Avoid overstretching by stopping if you feel any pinching or pain in any part of your neck. 

Sauna Vs Neck Pain

Next time you feel that familiar neck tension creeping up on you like a forgotten credit card bill, remember that your home sauna isn’t just for relaxing or detoxing you. Your sauna’s heat is incredible at loosening tight muscles and allows you to stretch deeper than you could outside. By following the stretches above, you’ll take all the steps you need to put your stiff neck to rest. The important thing is to make sure you listen to your body and keep your movements within a comfortable range. With a SaunaFin sauna kit, you can create the ideal environment for stretching your neck, dialing in to the near-perfect heat and humidity settings that you feel are best for easing your pain and keeping your neck supple. By gently following the stretch routine during every sauna session you enjoy, you’ll build a foundation of flexibility that will create lasting neck relief. It’s like going to the back cracker without having to leave the comfort of your own home. 

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