Neck pain can be resulted from prolonged immobilization, scoliosis, severe trauma, or degenerative changes in intervertebral cervical disk and cervical joints but most of the time it is due to improper posture for long period of time.
Most neck pains happen after a whole day work due to several reasons such as wrong body positioning, improper environment mechanics, wrong movement or weak and tight musculature. In this case, I want to share these effective techniques to help you decrease that painful area quickly! Please read it well as exercises on neck should be done carefully.
EFECTIVE HOME TREATMENT PROGRAM FOR NECK PAIN
I. Self-Stretching
1. Upper trapezius
Sitting or standing, head is bent and rotated away from the muscle to be stretch. Hand on the side to be lengthen should be holding a chair for stabilization while the other hand slowly pulls the head to side until you feel stretch at the back and side of the neck.
Do this for 6 seconds hold, 10 times, 1 set for 2-3 times a day, daily.
2. Levator scapulae
Sitting with head side bent and rotated away from the side to be stretch. To stabilize your scapula, reach the back of your chair with hand on the stretch side. The other hand is gently pulling the head to side and forward in an oblique direction force opposite the line of pull of the tight muslce.
Do this for 6 seconds hold, 10 times, 1 set for 2-3 times a day, daily.
3. Short suboccipital muscles
Lying on back or sitting, nod your head toward the larynx until a stretch is felt below the occiput area. Its like doing a double chin with a downward pressure. Do this 6 seconds hold for 10 times, 1 set, 2-3 tmes a day.
II. Range of Motion Exercise
1. Flexion - Extension
Move your head forward towards your larynx then backwards as far as you can without eliciting any painful symptoms. This improves movement at your neck.
Do this for 10 times, 1 set for 2-3 times a day, daily.
2. Lateral Flexion
Move your neck side to side, bringing your ear towards your shoulder as far as you can without having intolerable pain.
Do this for 10 times, 1 set for 2-3 times a day, daily.
3. Rotation
Rotate your neck side to side by moving your chin to the direction of your shoulder.
Do this for 10 times, 1 set for 2-3 times a day, daily.
III. Strengthening
Place your hand at forehead, occiput and temples of your head then apply minimal resistance each side against the direction of the head 6 seconds hold, 10 times 1-2 sets 2-3 times a day, daily.
From forward postion, tuck your chin back and hold it for 6 seconds, 10 times for 1-2 sets 2-3 times a day, daily.
***Please be reminded that these exercises can also be done during breaks, before and after work to lessen the recurrence of pain.
2. Warm Compress
Place a warm compress around your neck for about 15 to 20 mins before and after the exercise regimen. This can relieve pain and improve circulation to the area that promotes healing.
3. Proper Posture
You should always remind yourself to be in proper posture because this can greatly decrease the chance of the eliciting the symptoms again that might lead to serious injury.
Note: Neck condition can be as simple as cervical strain or sprain, however if you still experience same amount of pain or worsened ng of it, it can be a severe one like rheumatoid arthritis, osteoarthritis, stenosis, spondylolysis, spondylolisthesis etc. Consult your Doctor so you can have it diagnosed well and formulate specialized excercise just for you.
If you have questions, you can email or message me on my facebook page and answer it for free! Have a painfree day!
