Having a constant neck pain can be very stressing even preventing one from doing his normal chores. When the pain is severe and does not go away, a person should seek medical help. More often than not, an individual will be placed into a rehabilitation program for the neck to present it from coming back again.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring again.
The rehabilitation process may take a few weeks to several months depending on severity of the problem. Persons should not worry in case they have a slow rehab process as it is proven that a gradual process lessens the healing time also prevents chances of re injury. Once this process is over, a person will be armed with knowledge that will be useful in preventing re occurrence of the problem again.
Most of the activities involve stretching and strengthening of the muscles. As mentioned above the purpose of these exercises is to reduce the pain. They do this by increasing the blood flow to the neck muscles, prevent further stress to neck muscles through building stamina and also spasm reduction through stretching activities for the muscles. Below are examples of these exercises.
To begin the list of activities are the various motion exercises. These include; shoulder roll, head roll, chin lift, neck flexion and extension among other activities. The shoulder roll is done as a warm up activity and lessens the muscles. An individual therefore puts his head in upright posture while relaxing arms to the side and then lifting the shoulders, the individual rolls them in circular motion repeatedly, ten times. Head roll is done with arms at the side and rolling the head side to side in semi circular motion ten times repeatedly. An individual should relax after every set of repetition.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 times.
Another kind of stretch is scalene stretch. Other than the stretching procedures, other activities include; head curls, hands and knees extensions among other process aimed at making the neck muscles strong and healing them in the process. After a person has fully recovered it is advisable to stay fit by getting into safe aerobic activities.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring again.
The rehabilitation process may take a few weeks to several months depending on severity of the problem. Persons should not worry in case they have a slow rehab process as it is proven that a gradual process lessens the healing time also prevents chances of re injury. Once this process is over, a person will be armed with knowledge that will be useful in preventing re occurrence of the problem again.
Most of the activities involve stretching and strengthening of the muscles. As mentioned above the purpose of these exercises is to reduce the pain. They do this by increasing the blood flow to the neck muscles, prevent further stress to neck muscles through building stamina and also spasm reduction through stretching activities for the muscles. Below are examples of these exercises.
To begin the list of activities are the various motion exercises. These include; shoulder roll, head roll, chin lift, neck flexion and extension among other activities. The shoulder roll is done as a warm up activity and lessens the muscles. An individual therefore puts his head in upright posture while relaxing arms to the side and then lifting the shoulders, the individual rolls them in circular motion repeatedly, ten times. Head roll is done with arms at the side and rolling the head side to side in semi circular motion ten times repeatedly. An individual should relax after every set of repetition.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 times.
Another kind of stretch is scalene stretch. Other than the stretching procedures, other activities include; head curls, hands and knees extensions among other process aimed at making the neck muscles strong and healing them in the process. After a person has fully recovered it is advisable to stay fit by getting into safe aerobic activities.
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