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Meriam Posted 17 years ago
Grammar
Exercises for neck pain
1) Stretching and Increasing Mobility
Always make sure you breathe while doing neck stretches. This is very important as it will help you to relax the neck muscles while taking them through the normal neck range of motion.
1*The first neck exercise is called Cervical Flexion (bringing your chin to your chest) and Cervical Extension (looking up to the ceiling). You want to start by tucking your chin in and gently bringing your head foward and attempting to touch the chin to the chest. Next, gently bend the head backwards as far as it will go. Repeat this exercise 5 times.
2*The next neck exercise is called Lateral Flexion. Bring your right ear to your right shoulder as far as you are able to. Do not rotate or turn your head when you are doing this neck stretch. Then bring your left ear to the left shoulder. Repeat this for 5 times
3*Next part of the program is called Rotation of the Cervical Spine. In this exercise you want to turn your head to the right as far as you possibly can, trying to bring your chin over your shoulders. When you are doing this neck exercise, do not bring up your shoulders. Hold this position for 3 to 5 seconds. Next do this on the left side of the neck and repeat for 5 times.
4*For the last part of the neck stretching exercise you want to stand with you feet shoulder width apart and place your hands behind your head. Bend from side to side, making sure to bend only with the upper back area and not with the waist or hips. Try to reach the upper elbow to the celing. Hold each movement for 3-5 seconds. Now do the same thing with the left side.
2/Strengthening the Neck Muscles
1*Press your palms against your forehead and push against each other, resisting motion. Hold this position for 5 seconds and repeat this exercise 3 times.
With this next cervical strengthening exercise place your hand against the side of your head. Try to bring to your ear to your shoulder, resisting the motion. Repeat this exercise on the other side. Hold each position for 5 seconds and when finished relax slowly.
Cup both hands against the back of your head. Attempt to push your head back, resisting the motion. Hold this position for 5 seconds, and when finished relax slowly.
In the final cervical strengthening exercise, put your right hand against the right temple. Attempt to turn your chin to your right shoulder, resisting the motion. Repeat this on the left side. Hold for 5 seconds, then relax slowly. Do this neck exercise 3 times.
Always make sure you breathe while doing neck stretches. This is very important as it will help you to relax the neck muscles while taking them through the normal neck range of motion.
1*The first neck exercise is called Cervical Flexion (bringing your chin to your chest) and Cervical Extension (looking up to the ceiling). You want to start by tucking your chin in and gently bringing your head foward and attempting to touch the chin to the chest. Next, gently bend the head backwards as far as it will go. Repeat this exercise 5 times.
2*The next neck exercise is called Lateral Flexion. Bring your right ear to your right shoulder as far as you are able to. Do not rotate or turn your head when you are doing this neck stretch. Then bring your left ear to the left shoulder. Repeat this for 5 times
3*Next part of the program is called Rotation of the Cervical Spine. In this exercise you want to turn your head to the right as far as you possibly can, trying to bring your chin over your shoulders. When you are doing this neck exercise, do not bring up your shoulders. Hold this position for 3 to 5 seconds. Next do this on the left side of the neck and repeat for 5 times.
4*For the last part of the neck stretching exercise you want to stand with you feet shoulder width apart and place your hands behind your head. Bend from side to side, making sure to bend only with the upper back area and not with the waist or hips. Try to reach the upper elbow to the celing. Hold each movement for 3-5 seconds. Now do the same thing with the left side.
2/Strengthening the Neck Muscles
1*Press your palms against your forehead and push against each other, resisting motion. Hold this position for 5 seconds and repeat this exercise 3 times.
With this next cervical strengthening exercise place your hand against the side of your head. Try to bring to your ear to your shoulder, resisting the motion. Repeat this exercise on the other side. Hold each position for 5 seconds and when finished relax slowly.
Cup both hands against the back of your head. Attempt to push your head back, resisting the motion. Hold this position for 5 seconds, and when finished relax slowly.
Top answer
Thanks for the useful post I honestly tried some of em and felt quite relaxed and in urgent need to lay dow and just calm down. But few pictures are not illustrative as required . Thanks anyway
- Thanks for the useful post I honestly tried some of em and felt quite relaxed and in urgent need to lay dow and just calm down.
- But few pictures are not illustrative as required .
- Thanks anyway
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1 Answers
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Thanks for the useful post
I honestly tried some of em and felt quite relaxed and in urgent need to lay dow and just calm down. But few pictures are not illustrative as required .
Thanks anyway
I honestly tried some of em and felt quite relaxed and in urgent need to lay dow and just calm down. But few pictures are not illustrative as required .
Thanks anyway
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