Neck exercises: how to prevent neck pain

Exercises For Cervicogenic Headache

Neck exercises help correct poor posture  and strengthen muscles that are neglected on a daily basis. By supplementing them with stretching and massage, you will relieve and prevent cervical tension in the long term. The following exercises allow you to "re-type" the musculature of your neck:


Exercise 1: improving mobility

Move the head slowly and with control:


Tilt: tilt the head to the side, gaze directed forward

Rotation: alternately turning the head to the right and to the left, the gaze following the movement

Nod: Alternately bring chin to chest then look up

These exercises certainly do not strengthen the muscles, but the muscles are mobilized and thus better irrigated. You can incorporate them into your daily life. Because the more you exercise, the better.

 

Exercise 2: train the deep cervical flexors

Studies show  that people with neck pain have lower activity of the deep cervical flexors. It's probably because they're in too little demand; this can be corrected with the following exercise.


Starting position: lean against the wall (or lie on the floor); the shoulders are low and the jaw is relaxed. The back of the head (occiput) touches the wall. To help you, place a small roller between the cervical and the wall.


Press the occiput lightly against the wall while gently nodding the head; sliding against the wall as if a string was pulling the back of the head up

Repeat the exercise 10x, holding for a few seconds each time; intensity: light pressure

To be done on a daily basis, for example in the car if the head restraint is correctly adjusted


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