The neck exercises to cure neckpain, cervical spondylosis, cervical dics problem


Neck Strengthening / Static Neck Exercises
Neck strengthening exercises are designed to improve the strength of the neck muscles.These exercises are indicated in the conditions like neck pain, postural neck pain, cervical disc problem and cervical degenerative conditions. The following advanced neck strengthening exercises should be performed approximately 3 times daily. As your neck strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency,strength of contraction or duration of the exercises provided they do not cause or increase pain.
neck pain

                                                         

1.Static Extension (fig. 1)
Begin this neck exercise sitting or standing erect with your back and neck straight, shoulders should be slightly retracted. Place your hand (single or both) behind your head and slowly push your head back counter forcing by your hand to resist the movement provided it is pain-free . Keep your eyes and nose facing forwards. Hold for 5 seconds and repeat 10 times.
cervical disc problem
fig. 1

2.Static Flexion (fig. 2)
Begin this neck exercise sitting or standing erectl with your back and neck straight, shoulders should be slightly retracted. Place your hand on your forehead and slowly push your head forwards counter forcing by your hand provided it is pain-free. Keep your eyes and nose facing forwards. Hold for 5 seconds and repeat 10 times.
staticneckexercises
fig. 2


3.Static Lateral Flexions (fig. 3)
Begin this neck exercise sitting or standing eract with your back and neck straight, shoulders should be  slightly retracted. Place your hand on the side of your head and slowly push your head to the side counter forcing by your hand provided it is pain-free. Keep your eyes and nose facing forwards. Hold for 5 seconds and repeat 10 times on each side.

fig. 3
4.Static Stretch (fig. 4)
Push your chin against your hands which is placed beneath your chin. Hold for 5 seconds and repeat 10 times.
fig. 4
5.Static Rotations (fig. 5)
Begin this neck strengthening exercise sitting or standing erect with your back and neck straight, shoulders should be slightly retracted. Place your hand on the side and front of your head and slowly push your head into your hand as though you are trying to rotate your neck to that side . Keep your eyes and nose facing forwards. Hold for 5 seconds and repeat 10 times provided it is pain free on each side.
fig. 5
6.Shoulder Shrugging (fig. 6)
Stand with your feet about shoulder-width apart.  Raise your shoulders to your ears without rounding your upper back. Keep your arms straight as you raise. Hold this position for 5 second. Gradually depress your shoulders away from your ears.
fig. 6

7.Shoulder Blade Squeeze (fig. 7)
Begin this neck and upper back strengthening exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly retract or adduct your shoulder blades together as hard and far as possible provided it does not cause or increase symptoms. Hold for 5 seconds and repeat 10 times.
fig. 7





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