Neck pain is a widespread problem, and there are many different causes. Sometimes as a therapist or someone who suffers from neck issues, it can be hard to know what will help. Should we rest or stretch more? Or do we strengthen? The following technique can help, particularly if you have pain during movement caused by instability.

Step 1: What types of neck movements are painful?

If you suffer from neck pain, you are almost certainly aware of what head movements aggravate. But if you don't, first, explore the neck's different movements and make a mental note of when pain occurs:

What did you feel? Was there a particular direction that produced pain? 

As you become familiar with the tongue's position, start to become aware of how you feel around the throat area. This is due to some of the deeper muscles around the front of the neck activating. You should be able to feel this region becoming higher, which you can appreciate if you place your hand gently on the throat.

Step 3: Move Again
When you are ready, press the tongue up and keep it there as you move in the direction or directions you feel pain. What did you find?

In many cases, you can now move without pain or at least less pain. It works well in all directions, though it's not uncommon for it to be less effective and aggravate pain when the head is taken forward. If this is the case, then other techniques are advised.

You can use the technique whenever needed in everyday life and asana involving the neck. For example, you may require added stability during upward-facing dog or trikonasana. You can also use it when working with the neck, such as during controlled head movements.