EXERCISES FOR CERVICAL NECK PAIN.

As,daily living,poor posture,and injury often result in tight neck muscles.If you have neck pain or tightness in your neck muscles,physical therapist can help prescribe the best exercises to help improve your ability to move your neck fully and with little or no pain.Stretching your neck can have a positive impact on your pain, posture,and overall mobility.

There are four gentle neck stretching exercises that physical therapist prescribe to decrease muscle tightness.

Usually,stretching exercises can be performed while lying on your back (to provided assisted support) or in the sitting or standing position.Physical Therapist prescribe their patients to do exercises at home to get better results.

Be sure to check in with physical therapist before starting these,or any other,neck exercises.

EXERCISES:

Following exercises are mentioned below:

1.Flexion Stretch:Chin to your chest.

Starting Position:Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back or to the side.You can do this exercise while either

Position:Lying flat on your back or sitting on seat.

Practical:Gently bend your head forward while bringing your chin toward your chest.
Stop when a stretch is felt in the back of your neck.
Hold position for 20 seconds.

Repetition:Repeat this four more times for a total of five repetitions.


2.Cervical Extension/Extension Stretch:Eyes Upto the Sky.

Starting Position:Performer is looking up and it can help relieve tension in your neck.Extension of your cervical spine may also be useful to help relieve pain from bulging discs in your neck.

Position:Lying flat on your back or sitting up.

Practical:Gently bend your head backward so that your eyes are looking up.
Stop when a stretch is felt in the front of your neck.
Hold position for 20 seconds.

Repetition:Repeat this four more times.

3.Rotation:Side to Side.

Starting Position:Begin each exercise with your neck in midline position.

Position:Lying flat on your back or in sitting.

Practical:Gently turn your head to the left, looking over your left shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.

Repetition:Repeat above stretch four times.

*This stretch can be perform in opposite direction i.e:if your are turning right to left or left to right.


4.Lateral Flexion:Ear to Shoulder.

Starting Position:Head should be centered and not tilted forward, back, or to the side.

Position:Lying flat on your back or sitting up.

Practical:Bend your neck in attempts to touch your left ear to your shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.

Repetition:Repeat above stretch four more times.

*This stretch can be perform in opposite direction i.e:if your are turning right to left or left to right.

By performing,these exercises regularly or twice or thrice a week, this can help patients to get better and desirable results.