Neck pain exercises

Pain in the “neck”

In case a person is befallen by a certain injury to the neck region, such as the whiplash, or in case a person in question is suffering from just about any of the neck-pain variety, there is quite a few exercises that are at the top of the recommendation list of many doctors, that a person should not be lazy to try out in order to solve this problem once and for all. The exercises in the question ought to be done in a well-controlled way and slowly, in order not to cause to much strain and stress on your neck and thus bring about even more harm. Also it is extremely important to cease doing exercises once you experience the bouts of new pain or the increase in intensity of the old one. All these exercises are aimed at restoring muscle movement and muscle control located in the area surrounding your neck, as well as decrease the unwanted postural strain and muscle pain likewise.

Doctors should immediately be informed in case a person detects the occurrence of such states as giddiness, light headedness, loss of orientation, fainting, blurring of the vision, unexpected pain shooting down the arm, numbness, weakness in a person’s hand, as well as arm, intensified neck pain, headaches that last quite some time and occur frequently.

Instructions

In order to get the most out of every exercise, a person should adhere to the following steps:

Movements should be done in a smooth and slow manner, avoiding the unexpected jerks. Special emphasis is on the control and accuracy.Mouth and jaw should be as relaxed as possible, lips kept tightly together, with teeth apart and tongue placed on the mouth’s roofShoulders kept back and down, as well as relaxed during all exercises, without exceptionThose exercises requiring movement, should be done symmetrically.

Exercises

When it comes to practice, the following groups of exercises are considered to be most efficient:

Chin nod neck exercisesHead rotation neck exercisesShoulder blade exercisesPosture position exercisesNeck retraction exercisesRotation neck exercisesSide bending neck exercisesBending and extension neck exercisesNeck strengthening exercisesNeck bending and extension exercises in 4-point kneelingNeck rotation exercises in 4-point kneeling

Of course, a person should not try to do them all at once, but should be systematic and in time discover which of the exercises provides him/her most relief and overall improvement.