Pain in the Neck

in Exercise

Pain in the neck, which often radiates to the shoulder, neck or between the shoulder blades, is most often due to long irregular burden of cervical spine due to improper posture, forced situations at work and constant muscle tension.

Therefore, to reduce and prevent the occurrence of chronic pain can do more than each alone. To help you recommend some basic exercises.

WARNING: If the pain in the neck deteriorate markedly when a sharp pain that radiates into your hand, or if you notice a loss of muscle power in period, as soon as possible with your doctor.
Brisk walking, gentle jogging, swimming (especially back) increases the overall resistance of the organism, improving physical fitness, eliminate the effects of stress and indirectly reduce the pain in the neck.

General rules:

• Perform exercises regularly, every day.
• Perform exercises while sitting.
• Movements in exercises should be smooth and not jerky.
• Start with 3-5 repetitions of each exercise, then gradually stopnjujte load.
• Perform exercises slowly, at a pace that is comfortable to you.
• In all exercises hold the final position of moving a few seconds.
• During the exercises may be present in less pain. On completion of the exercises pain quickly subsided.
• Exercises you should not cause sharp pain that spreads to the upper limbs, tingling in the hands and severe dizziness.
• During exercises stay breath, but breathe normally.

Exercises for strength neck muscles

Print instructions: Exercise for patients with pain in the neck

General rules:

• Perform exercises regularly, every day.
• Perform exercises while sitting.
• Movements in exercises should be smooth and not jerky.
• Start with 3-5 repetitions of each exercise, then gradually stopnjujte load.
• Perform exercises slowly, at a pace that is comfortable to you.
• In all exercises hold the final position of moving a few seconds.
• During the exercises may be present in less pain. On completion of the exercises pain quickly subsided.
• Exercises you should not cause sharp pain that spreads to the upper limbs, tingling in the hands and severe dizziness.
• During exercises stay breath, but breathe normally.

Hold the head and neck relaxed, see straight ahead. Then push the head back, without being bent, so get your ears over your shoulders. With gentle pressure on the chin time zvecajte move your head back.

Head and neck bend back as far as possible by looking at the ceiling.

Head and neck bend forward, with a beard to try to bring your chest. Deadlines established at the nape and put additional pressure to feel a slight tension on the muscles of the back of the neck.

Head and neck tilt to the right shoulder, as if the ear wanted to touch his shoulder, shoulders do not move. With your right hand take your head on the left side and put additional pressure to feel a slight tension of muscles on the left side of the neck. The same practice reps with bending to the left side.

Head and neck, turn the left side, like trying to look over left shoulder. The left hand palm with extra pressure on the right cheek poveeajte twist so much that you feel a slight tension neck muscles. The same exercise Repeat by turning the head to the right side.

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Dr Mital John has 261 articles online and 12 fans

You may be interested in reading Neck Pain and Back Pain Relief. If you want read more Muscle Pain Treatment

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Pain in the Neck

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This article was published on 2011/01/14