|
Neck Stretches |
Neck Pain Relief  Neck Stretches |
 |
 |
Neck stretches can aid in the relief and prevention of pain along with proper exercisesAn important part of the neck exercises in part 1 of this article are the stretches that follow. After you have become familiar with the neck exercises you may begin to incorporate stretches as part of your rehab.
When rotating the head to the sides, think of your nose turning and pointing about an inch or two from center to the right and left depending on your comfort and experience level. You may experience some crackling or popping sounds in your neck while doing the rotation stretches and this is normal, especially when first doing them. You may use heat to warm up the neck before exercising and stretching. You should feel a gentle pull with no strain anywhere else in the body. Relax into the position and after about 10 seconds you should be able to stretch a little further to the full 20 seconds. Breathe slowly and deeply to aid in relaxation. Don't overdo it. Start out doing 2 repetitions of the stretches twice per day and then increase to as needed.
As part of a daily routine and along with neck posture considerations, neck stretches, when done judiciously with quality of movement more important than quantity, can help to relieve pain and help prevent it's recurrence. It is important to note that the stretches presented here and in the neck exercises are simple in design, but take practice and persistence to achieve desired results. Unless they cause a specific worsening of pain, stick with it. The biggest problem is not following through, however, they can be as effective as a broader and more comprehensive strength training program for chronic neck pain. According to Clinical Rehabilitation Journal. 2008 Jul;22(7):592-600, strength training and stretching both can reduce neck pain disability, however, no statistically significant differences in neck pain and disability were observed between home based training regimens of either strength training and stretching or stretching alone. The biggest problem noted in achieving a long-term improvement was the training adherence was rather low most of the time. So, set a goal and commit to doing these exercises for at least 6 weeks. Once these exercises and stretches are mastered we can begin to do exercises to improve the function of some weak muscles associated with neck pain. Additional exercises for stregthening neck muscles: trapezius myalgia exercises, posture exercises, neck pain exercises and neck strengthening exercises
|
|
 |
From the retracted/chin tucked in position look up and slowly extend the head back. You should feel a nice stretch in the front of the neck. Hold this position for 20 seconds then slowly rotate your head turning to the right, back to center and then to the left. Repeat the turning 5 times to each side then slowly return your head to a straight position.
