Is your neck twisted to one side? Let's talk about exercises for torticollis (twisted neck).

Have you ever felt your neck suddenly stiffen to one side when you wake up in the morning or while you're working at the office? This condition, which feels like your neck is locked, is really annoying. In medicine, we call this condition Torticollis, or Cervical Dystonia. Among us, it is also known as "neck tension." What happens in this is that the muscles in our neck suddenly tighten, causing our head to be pulled to one side. This can sometimes cause pain, muscle spasms, and discomfort such as neck twisting.

But there is nothing to fear. There are some simple exercises that we can do at home to get relief from this neck pain and prevent it from recurring. This condition can be caused by a variety of factors, from conditions like stroke, to certain medications, or even injuries to the neck. Whatever the cause, remember to be very careful when doing these exercises. The goal should be to get relief, not to further damage the neck muscles.

What exercises help with torticollis?

Torticollis can make it difficult to perform everyday tasks, including turning your neck. Exercises and physical therapy often focus on loosening tight muscles and strengthening the muscles that control your posture. These exercises can help reduce your pain and discomfort, and help you keep your head upright and in a normal position.

Let's see what these exercises are and how exactly to do them.

1. Sensory Trick Training

This is a bit of a strange mental exercise. What we are doing is sending a signal to our brain to relax the tight muscles in our neck. One of the unique things that can be seen in any condition called dystonia is that the muscles respond to small 'tricks' that we do using our senses.

Simply put, many people with torticollis find that when a specific spot on their face (such as the chin or cheek) is touched very gently, the tense muscles in their neck relax. While it's not yet clear exactly why this happens, researchers believe that the touch causes our brain to stop paying attention to the tense muscles and instead focus on this new sensation. However, this 'sensitive spot' can vary from person to person.

In this exercise, what you need to do is, after you have identified your sensory trigger, imagine feeling that touch without actually touching it. That is, close your eyes and imagine that someone is holding that spot very lightly. Many people find that imagining this way can help relieve neck stiffness.

2. Forward Head Pulls

If you feel like your neck is pulling back or to the side, this exercise will help a lot. It will stretch and relax the muscles that run along the back and sides of your neck.

• Step 1: Sit in a comfortable chair with your back straight. Then place your right hand behind your head.
• Step 2: Now turn your head about 45 degrees to the right and look down. At this point, you should feel the muscles in your neck and shoulders stretch.
• Step 3: If possible, gently press your head down a little more with your right hand to increase this stretch. Don't pull too hard, okay? Hold this position for about 40 seconds, then relax. Do this 2-3 times.

You can also do this exercise on the left side, using your left hand in the same way.

3. Opposing Rotations

If your neck is mostly twisted to one side, this exercise is for you. It stretches and strengthens the muscles on the opposite side of the tight muscles.

• Step 1: Sit up straight in a comfortable chair, clasp your fingers together behind your head, and spread your elbows out to the sides.
• Step 2: Now, turn your head to the opposite side of the neck that is strained. Try to keep your shoulders and arms still.
• Step 3: When you feel the neck muscles tighten, hold the position for about 30 seconds, then straighten your head again. Repeat this 3-5 times.

It would be great if you could do this exercise three to five times a day.

Once you get used to doing this, you can do it with a little resistance. To do this, lie on your back with your head on a pillow. Look up as if your neck is stretched. Now turn your head towards the pillow and press your face against the pillow. Hold for 30 seconds.

4. Sideways Head Pulls

If your ear seems to be pulling towards your shoulder (head tilts to one side), this exercise can help loosen those muscles.

• Step 1: Stand near a counter or tall table. The side of your neck should be facing the counter. Hold the counter with the hand on that side.
• Step 2: Keep the other hand above your head.
• Step 3: Now tilt your head to the opposite side of the neck and gently pull your head with your hand. As if bringing your ear to your shoulder. Hold this position for about 40 seconds. Then, relax and repeat this 3-5 times.

Do this three to five times a day.

Safety tips to remember when exercising

This is the most important part. Please pay close attention to this.

If any exercise you do causes pain or makes the condition worse, stop doing it immediately . Don't force yourself to exercise through the pain. This will only cause further damage to the muscles.

Also, if your neck pain persists for more than two days or seems to be getting worse, definitely see your family doctor . Sometimes, persistent torticollis can be the result of a serious injury or a symptom of a brain-related condition. Therefore, it is essential to get it properly investigated and get the right treatment.

Neck pain, Torticollis, Neck pain, Neck exercises, Wryneck, Cervical dystonia, Neck stiffness