|Palpating for scalene muscle tension (WVSOM)|
DOCTOR'S NOTE: Seek evaluation by a health professional if your neck and arm pain are associated with neck injury, arm weakness, fever, night sweats, weight loss, shortness of breath, cough, chest pain, or palpitations.
|Left scalene position of ease (WVSOM)|
- Lie on your back with the head resting on a pillow;
- Allow the head to roll to the side of neck pain;
- If pain is still present, add a second pillow under your head;
- When pain is reduced, rest in that position for 2-5 minutes;
- Slowly roll to one side before getting up;
- Proceed to the SCALENE STRETCH;
- Use this position of ease 2-4 times a day or as needed for pain relief.
|Right scalene stretch (WVSOM)|
- Sit with your back straight and the hand on the side of arm pain holding onto the chair;
- Hold the top of your head with the other hand;
- Allow the head to slowly fall away from the side of pain as far as it will comfortably go;
- Take a few deep breaths and stretch for 10-20 seconds, letting the weight of the arm move the head rather than pulling. Stop the stretch if arm pain and/or numbness get worse;
- Repeat steps 3-4 with the head bent slightly backward;
- Proceed to the PECTORALIS STRETCH;
- Do this stretch 1-4 times a day.
|Pectoralis stretch (WVSOM)|
- Kneel with your hands flat on the floor slightly in front of your head;
- Slowly squat back toward your heels as far as you can while keeping the hands in place and allowing the chest to drop down toward the floor;
- Take a few deep breaths and stretch for 10-20 seconds. Stop the stretch if arm pain and/or numbness get worse;
- If no increase in arm pain and/or numbness after stretching, proceed to the FIRST RIB MOBILIZATION;
- Use this stretch 1-4 times a day.
|Left rib 1 mobilization|
- Sit with one hand firmly holding the top of the other shoulder at the base of the neck on the side of neck and arm pain;
- Slowly move your head in a circle, bending away from the hand, forward, toward the hand, backward, and away from the hand again;
- Repeat 3-5 times as one smooth movement until you feel the first rib move;
- Do this mobilization up to twice a day.