Neck Stretches – Strengthening

DO NOT CONTINUE WITH ANY EXERCISE THAT INCREASE YOUR PAIN.  
You should feel a stretch but not pain.
Try to relax 
into the stretch.

  1. SIDE STRETCHES
    • Sit or stand in a comfortable position
    • Move your head slightly to one side, bringing your ear closer to your shoulder
    • Keep your shoulders down
    • Relax and hold for 5-10 seconds
    • Stop if pain is increased or has moved into the arm or toward the hand.

    3sd-bend
    Click on Picture for video

  2. CHIN TUCK
    • Sit or stand in a comfortable position
    • Pinch your shoulder blades together
    • Bring your chin back so it is in line with your shoulder and hip(see picture)
    • Keep eyes level – do not look up or down
    • This is a very small movement of your head, do not push back too hard.
    • Keep your shoulders down
    • Relax and hold for 5-20 seconds
    • Stop if pain is increased or has moved into the arm or toward the hand.

    1tuck
    Click on Picture for video

  3. TURNING  
    • Sit or stand in a comfortable position
    • Turns your head slowly to one side.
    • Keep your shoulders down.
    • Relax and hold for 5-10 seconds.
    • Stop if pain is increased or has moved into the arm or toward the hand.

    2c-rot
    Click on Picture for video

     

    Do 3-5 reps of each exercise 3-4 times a day.  

  • Discontinue any exercises that increase pain or that causes pain to move towards the hand (i.e.: pain moves from the shoulder to arm or arm to hand).
  • Gradually increase frequency and repetition of any exercise that helps you feel better.

Exercises To Avoid

Many common exercises actually increase the risk of low neck pain. Avoid the following:

  • neck circles.
  • bending neck forward or looking up.

When you are feeling better you can begin some strengthening exercises for the neck and upper back.  Some gentle but effective exercises are shown be;ow:  IF these exercises cause pain  – stop and go back to the basic stretches – Use ice if pain persists.  

The key is to keep your ear shoulder and hip in a straight line and do not tilt head up.

EXERCISE 1

Let chin rest on ball

ball
Try moving slower than the video

Roll forward on ball and hold
Keep chin tucked in 

Ear shoulder and hip are in a straight line
Hold 5-10 seconds – repeat 5-10 times

 

EXERCISE 2

Roll forward on ball and hold
(see exercise#1)

ball-add
Try moving slower than the video

Bring elbows up
Pinch shoulder blades together 

Keep chin tucked in

Hold 5-10 seconds – repeat 5-10 times

EXERCISE 3

Roll forward on ball and hold
(see exercise#1) 

ball-alt
Try moving slower than the video

Alternate reaching arms forward and back

Keep chin tucked in

Hold 5-10 seconds – repeat 5-10 times

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