Neck-stretches: beware.

Of all the places in the body one can stretch, it is the neck (cervical spine) about which one has to be most careful.

Some of you may have noticed that with each decade the body’s flexibility decreases. This is due to normal, age-related changes.

What causes the reduction in flexibility? The main reason is that the proteins of the body change from a protein called elastin to a protein called fibrin. Need I say more!? In addition to this, with age, the discs between our vertebrae reduce in height (correct we're shrinking). Finally, there is an increase in bony growth around the joints. If a stretch is too strong there may be some pressure on nerves as they exit the neck.

A good way to stretch the neck in cases where degenerative changes are suspected (normally around people aged 60+) is to use a technique called muscle-energy. Say you want to stretch the left side of the neck, tilt you head right and hold your head there by clasping the left side of your head with your right hand. Now try and move your neck to the left, your right hand should stop you making the move. Your muscles on the left side are working hard but you’re not moving anywhere. After 10-15 seconds stretch your head to the right.

Muscle-energy is an effective way to relax the muscles that you intend to stretch. By working the muscle fibres before they are stretched means they relax allowing the stretch to be activated with less force.

Muscle energy can't always be done effectively alone but you certainly feel the difference when you can.