 |
STIFF NECK EXERCISES FOR NECK PAIN
Exercises for stiff neck
STIFF NECK EXERCISES FOR NECK PAIN is a simple routine to do on a daily basis whether you have head neck pain or arm pain or not. Since 70% of the general population will have neck pain in any one year, and for 12% it will be disabling, a bit of prevention makes sense. We recommend you take these exercises one at a time, do it for a few days, and when you're happy, go on to the next one. There is no exercise program that fits with everyone. Listen to your body, take it slowly. If it doesn't feel good, leave it out, and move on to the next one. If you're not sure if you are doing it right, get someone to watch you do them. Obviously first prize is to get a professional check that you are doing them correctly.
Neanderthal Man
Fix the eyes on a point on the wall directly in front of the eyes, and move the head forwards and backwards, slowly and rhythmically, careful to keep the chin on the same plane. Avoid flexion / extension - looking up and down. A slight chin tuck on extension is important.
NOT TO BE DONE IN PUBLIC! Do it in the car, and in the loo.
Neck Muscle Exercises
In these stiff neck exercises for neck pain the head should not move at all. Place the hands alternatively and hold for about 5 seconds: - Against the forehead, push the head forwards against the resistance of your hands.
- Repeat with hands behind the head. Attempt to extend the neck (without extending the head, don't look up, and without movement - against the pressure of the hands)
- Place first the right, and then the left hand on the cheek. Attempt to rotate the head against resistance.
- Cover the ear with your hand. Attempt to laterally flex the head (side-ways) without movement.
Cat and Camel
The Cat and Camel exercises for a stiff neck are more difficult, and probably should not be taught on a website. If you're not getting it, get help. It's an old yoga exercise. In essence, it's the Neanderthal Man, with the head RETRACTRED against gravity. Once again, don't extend the head. Keep looking straight between your hands. One of the reasons is that it requires two movement simulaneously: - humping and arching the lumbar spine.
- moving the head and neck STRAIGHT UP AND DOWN.
Begin them separately and, when you can do each part confidently, then try combining them.
The Cat
The Cat stands proud during these stiff neck exercises for neck pain. Head up, neck retracted and back arched. - On hands and knees, in a comfortable position, elbows straight.
- Place your watch between your hands. AT ALL TIMES LOOK AT YOUR WATCH. This helps prevent head and neck extension. Now RETRACT your head and neck, KEEPING YOUR EYES FIRMLY FOCUSED ON YOUR WATCH.
- Now drop the belly and arch the back.
DO NOT ARCH THE HEAD AND NECK.
The Camel
The Camel neck muscle exercise, done properly, is just as tricky. She's thirsty, and wanting to drink.
BACK ISSUES Chiropractic Help Backissues ... our monthly newsletter
Issue #27 Post Chiropractic Adjustment pain / Healthy prostate gland / Home management of very severe low back pain Issue #26 Chronic joint pain causes and relief/ Cervical ribs / A Family Affair Issue #25 Chronic arthritis / Parsley benefits / Trick or Treatment Issue #24 Cold hot therapy / Aloe vera Issue #23 Maintenance Chiropractic Care / Ways to cook salmon Issue #22 Slump Test for sciatica / How to grow radishes Issue #21: Neck Arm pain / Planning the summer vegetable garden Issue #20: 50 percent less pain / Green beans Issue #19: Retirement sentiments / Growing Garbanzo beans Issue #18: Shoulder Pain / A Walk in the Sun Issue #17: Facial Pain / Mussel Facts Issue #16: Obesity in the Chiropractic Clinic / Flax seed Issue #15: Breastbone pain / Broccoli Issue #14: Hip and Groin pain / Statins for lowering cholesterol Issue #13: Can a DC help your Lumbar Facet Syndrome / Strawberries, a wonder food Issue #12: Help Baby Colic Cures 2 / Eggplant for high cholesterol Issue #11: Groin and Thigh Pain / Hummus Issue #10: Friday Fun Stones in my Clog. / Cucumber Issue #09: Friday Fun: Headache Issue #08: Spinal Stenosis/ Celery Issue #07: Root of all Healing / Garbanzo beans /Chickpeas Issue #06: Safety on the Stairs / Ginger Issue #05: Safety in the home / Red foods Issue #04: Whiplash and the Joints of Luschka / Parsley Issue #03: How to stop falling / Danger of a low fat diet Issue #01: Tingling in the arms and hands / Apples (PS. If you find them irrelevant to your needs or an exercise in tedium, one click will UNsubscribe you.)
STIFF NECK EXERCISES FOR NECK PAIN Did you find this page useful? Then perhaps forward STIFF NECK EXERCISES FOR NECK PAIN to a suffering friend.
|
|
BRACHIAL PLEXUS
Arm Pain
SHOULDER
"The brachial plexus is a network of nerves that originates from the spinal cord and controls muscle movements and sensation in the shoulder, arm and hand."
Mayo Clinic
Inter Scalene Triangle
Shoulder anatomy ...
Frozen shoulder ...
"My thumb, forefinger and middle finger went weak after cuff surgery."
"Hello,I take it you've been back to the surgeon.
It's probably temporary inflammation of the median nerve, but of course could be worse... I'm afraid I don't think chiropractic has anything to offer at this stage.
Once everything has healed up, if you don't get the strength back, or your fingers remain numb and tingly, then I'd consult a local chiro to see if there is also a problem in your neck or the first rib.
Dr B"
Letter from reader looking for advice.
Rotator cuff syndrome - try Chiropractic first!
Rotator Cuff strengthening
Thoracic Outlet syndrome
ELBOW
Tennis elbow
Tennis elbow exercises
WRIST
Carpal tunnel syndrome
Carpal tunnel exercises
Carpal tunnel case file
|
