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Which exercises are good for neck pain?
Neck pain is common in today's world. Usually, neck pain is the result of keeping your neck in the same position for too long.
For many people with chronic neck pain, common treatments such as medications, ice, or heating pads do not always provide sufficient relief.
Here are some tips that will help you reduce your neck pain:
Choose a neck supporting chair
Use a water pillow to rest your head at bedtime.
If you are working on a computer screen, make sure that your eye level is also with the top third of the computer monitor.
Check with your doctor to see if your chronic neck pain can improve with physical therapy.
Swimming is an exercise for many people who have neck or back pain.
Mindful meditation and some breathing exercises can help reduce stress and bring a new perspective.
Additionally, if your neck pain lasts more than a few days, you should see a health care professional.
Therefore, if you’re looking for the treatment of any physical problem in Pune, just visit Spinalogy Clinic.
Lots of things you can do for neck pain including exercises. If you do too much, then you will not help your pain, only intensify it.
Do simple neck stretches - ones that you can handle easily:
forward flexion exercise (bring your chin to your chest)
extension back (bring your head back)
right lateral flexion (right ear to the right shoulder),
left lateral flexion
For each movement, only go to the point of FEELING A STRETCH, not to the point of pain.
A few other things you might try to alleviate the neck pain that also works well in collaboration with neck pain:
Moist Heat Pack - aids in relaxing tight muscles
Use a Neck Roll Type of pillow- this type of pillow gives you best neck posture in sleeping posture (on your side or on your back)
Use a pain relief gel, like Biofreeze ( helps work the trigger points in your neck and upper back muscles )
Contact me Facebook, if you have specific questions about which neck exercises would be right for you. Hope this helps you out.
First, you should get an assessment or a diagnosis to determine the cause of the pain. Depending on the type and severity of the injury you may first want to let the body repair with RICE.
Once through the acute phase (24-72 hrs) the best exercises will be isometric ( tension without movement) versus resistance with a sports or physical therapist to determine if you have a muscle strain. The strain location can be remodeled using cross-fiber friction and remodeling techniques until there is no pain without contraction.
Once the muscles can be contracted without pain then gentle ROM (range of motion) exercises should be attempted unless they cause pain.
Lastly, a head strap and band can be attached to provide resistance.
If the client has movement restrictions then either passive stretching or PNF stretches to improve active range of motion.
The neck is a very crucial point in our body. All you have to do with proper attention and consciousness. If you are feeling neck pain, you must check out your pillow and working chair. Change your pillow and working chair position at first.
A tennis ball can be easier to exercise with. Standing AWTUVI is a simple exercise also that can help you to get relief. Then, Pron AWTUVI exercise can be heavy for you but you can look.
Next, you can take a T-spin exercise holding a soft roller between the leg. Just twist your neck with a hand and look left and right as long you can tolerate.
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Some of the best exercises for neck pain are…
Side-to-Side Neck Tilt
When Will the Pain Go Away?
Neck pain is common but usually not serious. Your pain should ease within 2 weeks. Full recovery should take 4-6 weeks. As your neck starts feeling better, you can do more of what you're used to.
Even if the pain leaves, don’t stop exercising.
How Long Do I Need to Exercise?
You should keep doing the moves for 6-8 weeks, even if you stop hurting. This will help keep your neck pain from coming back.
Exercising with neck pain will only make it worse. You need to see a chiro or PT to figure out the underlying cause of pain. I go to a neck pain specialist from NYC (Neck Pain Treatment in NYC | PT Specialist NYDNRehab) when my neck acts up. They prescribe special exercises and stretches that won’t aggravate your pain. When you have neck or back pain, it is always better to exercise under a specialist's supervision.
In my view, physiotherapy exercises can help you get relief from neck pain. There are different types of physiotherapy exercises that can help you heal neck pain. But, the kind of physiotherapy exercise for neck pain that you are supposed to go for depends upon the kind of neck pain you have.
And now that you haven’t mentioned the type of neck pain that you have, I would suggest you start with some common physiotherapy exercises. You can get started with exercises such as neck tilt, neck stretch, and neck turn. With physiotherapy exercises, your pain will ease within 2 weeks and you would recover soon.
Additionally, I would also suggest you take the help of physiotherapists as they can help you the best with the right postures and physiotherapy exercises. The physiotherapists will develop a treatment plan after assessing your condition and it will definitely benefit you in the form of fast recovery. There are many online portals that provide physiotherapy services at the comfort of your home, and you can hire their services at affordable prices.
Neck Retraction – Bring the head straight back, keeping your eyes forward then return to a neutral position.
Head Drop – Tip your head back as far as it can comfortably go pointing your chin toward the ceiling. Return to a neutral position.
Side Bend – Reach over the top of your head with your left hand and gently pull your left ear to your left shoulder. Repeat for the right side.
Rotation – Turn your head to the left so that your nose is over your shoulder. Return to a neutral position. Repeat on the right side.
Flexion – Clasp your hands behind your head and guide the head down – bringing your chin toward your chest.
Shoulder Blade Pull – Bend raised arms at 90-degree angles. Relax your shoulders and squeeze the muscles between the shoulder blades.
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