At some point in our lives, most of us will deal with some kind of neck pain. There are many causes of pain ranging from arthritis in the neck, spondylosis in the neck, rheumatism, fibrositis, slipped disc, and neuralgia to name a few. The pain can be constant or intermittent and last days, months, or even years.
Is there something we can do to possibly prevent neck pain from returning?
Strengthening our necks along with keeping it limber goes a long way against future problems not only in our necks, but shoulders, upper back and arms, too.
The following exercises are a good tool for strengthening and keeping the neck flexible. If you are in pain or feel pain with any of these exercises, consult your physician.
Head Retraction in Sitting
- Sit on a chair, look straight ahead, and relax completely.
- Move your head slowly but steadily backwards as far as you can while looking straight ahead.
- Maintain for a few seconds and relax.
- Repeat the set several times. Do it every day.
- While looking straight ahead, gently tilt your head toward your right shoulder bringing your ear towards your shoulder. Stop when you feel the stretch. Do not raise your shoulder.
- Hold the stretch for 5-10 seconds, then return to the start position.
- Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
- For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.
- Keep your head squarely over your shoulders and your back straight.
- Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
- Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
- Repeat on your left side. Do up to 10 sets.
- Raise your shoulders straight up and move them in a circle going forward. Do it 6 times.
- Return to the start position, and make another 6 circles, this time going backward.
For more information, consider speaking with one of the board-certified physicians at Tarpon Interventional Pain & Spine Care.