Neck & Shoulder Care — What to Avoid and When to Seek Help
Safety-forward guidance for sensitive regions.
TL;DR
- Avoid hard pressure on the anterior neck and bony areas. Use gentle strokes on muscle bellies and follow with movement.
- Seek help for neurological signs, trauma, or symptoms that worsen or fail to improve.
Red flags (stop and consult)
- Trauma/whiplash, progressive weakness, numbness/tingling into the arm, unexplained dizziness/visual changes, fever/unwell.
Safe self‑care options
- Upper trap/levator: light strokes 30–45s; follow with neck AROM (flex/extend/rotation) in pain‑free ranges.
- Posterior shoulder cuff: gentle sweeping; add scapular retraction/depression drills.
- Thoracic spine: foam roll extensions and rotations.
Dosing
- 30–60s per small region; pressure ≤ 4–5/10 discomfort. Reassess after each bout.
Desk reset (5–7 min)
- Chest/lat opening mobility; 2) light tool passes on upper trap; 3) scapular retraction breaths; 4) neck AROM.
When to seek care
- Worsening pain over days, night pain, neurological symptoms, or systemic illness.
References
- IASTM contraindications/precautions: https://pmc.ncbi.nlm.nih.gov/articles/PMC6670063/