You may ask what can I do to exercise my neck pain? Is it such a good idea? It is very difficult for me to advise you on the correct neck exercises without first seeing and assessing your neck - but I would like to give all the safe advice I can in the following.
Neck Pain Exercises.
To Relieve the Main Causes of Neck Muscle Pain.
"You need to be careful with neck pain exercises, especially if you have had a trauma to your neck - for example a road traffic accident or a sports tackle. Ensure that you seek medical attention first."
Before we start, if you have had a trauma to your neck, for example a road traffic accident (whiplash) or a sports tackle, you must be especially careful with exercises. If you have a pain in your neck for no obvious reason you can be less concerned.
Neck pain resulting from trauma can involve a fracture to your neck, or a tear of a muscle or ligament which requires investigation and then immobility for some time. If you exercise a fractured neck you could lead yourself into greater trouble. So, if you have had a significant trauma please attend a doctor or hospital first.
Once you have clearance of a fracture, or total tear of a ligament or muscle, then you can proceed with the exercises below.
If you have neck pain for no apparent reason and it is not a severe neck pain - then start with these exercises. If it does not respond within 72 hours seek medical help.
Exercising your painful neck involves moving it in all directions and ranges that do not hurt. However, please never move through pain.
Gentle movements available in your neck are:
My general advice is to do these movements 5 times in each direction 4 times a day and if they are not all full in range and you are pain free within 72 hours then seek medical advice.
From the outset, strive to correct and improve towards a good posture. Imagine a helium balloon coming from the top of your head, and this lengthening of your neck will facilitate the muscles of your neck and shoulders to work and eventually strengthen.
Once your neck pain has fully resolved you may start strength exercises for your neck. The main exercise I give my clients is to lie on their back with a small pillow under their head. Then, keeping the back of your head on the pillow gently bend your chin towards your chest, sliding the back of your head up the pillow.
This is a deep neck flexor muscle exercise. Do it slowly and repeat 10 times, twice daily indefinitely. Again, if this is not comfortable then seek medical advice.
There are many more exercises for neck pain but they are specific to the type of injury that you have and therefore I would not feel happy to advise you further without seeing you first.
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The information on this web site does not replace specific medical advice. It should only be used to complement advice from your doctor. Always seek in-person advice from a doctor or other qualified health provider for your particular condition.