Neck Pain Exercise Options
Exercise for the neck is very important since weak muscles are related
to many painful conditions of the neck and, can contribute to fatigue,
irritability, headache, sleep loss, and more. When done correctly
(perform slowly, staying within "reasonable" pain boundaries), they can
increase your range of motion, reduce stiffness/tightness, and
strengthen your neck muscles.
The exercises below combine range of motion (ROM) against light/partial
resistance in 4 directions (forwards, backwards, and L/R side
bending).
To do these correctly: Similar to an arm wrestling contest:
1. Push your head into your hand while moving the head to the end of the range, "...letting the head win" (See A, C, E, G).
2.
Repeat this going back in the opposite direction by "letting the hand
win" (see B, D, F, H), again, moving through the entire range of
motion. ALWAYS push the head into the hands, Make sure you move the
head against resistance in BOTH directions, 3 times each (A-B then B-A
x3; C-D then D-C x3) then, (E-F then F-E x3, and lastly, G-H then H-G,
x3 reps). The trick is doing this VERY slowly (to build motor control
and coordination) and to move through the entire "comfortable" range of
motion.
Repeat 3x slowly. If pain worsens, lighten up on the amount of
pressure used or, stop the movement just prior to the sharp pain onset.
If you can't make it to the end of the movement due to pain, make a note
of how many reps it took before the onset or increase of pain and how
far you could move your head. Do 3 slow reps and then move to the next
exercise direction.
(The
arrow represents the direction the head is moving and the hands are
resisting, but not stopping, the movement; Use light pressure through
the full ROM)
These exercises can be performed 1 to 3x/day, according to tolerance,
and will increase ROM, increase strength, and build coordination, all at
the same time. Feel free to contact our office for additional
exercises or to answer any questions concerning you, your loved ones, or
friends.