With a constant neck pain, even enjoying the little things in life can be hard. When in such a situation, an individual will need to see a doctor for treatment. Part of the treatment program will encompass a rehabilitation program which will entail exercising the neck until it gets back to normal.
However before the individual is placed into the rehabilitation program, medications will be given to ease the pain and also a person will be required to take enough rest. After the pain reduces, a person is then taken through posture lessons and neck rehab exercises which will ensure to stretch and strengthen neck muscles and ensuring that the pain goes away for good.
The time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
A lot of the rehabilitation exercises comprise of stretching and strengthening activities. By doing these, a person will increase the flow of blood to his neck muscles, reducing pain and spasms, while building stamina. Some of the rehabilitation activities are discussed below in this article.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
Extension activity is done by putting the head back and having the chin point toward ceiling. This should be repeated ten times. As for the flexion, an individual will be trying to reach his chest using the chin and this should also be repeated ten times with relation after every repetition. There is also the chin tuck and this one using the fingertips, a person will try to push his head straight back and staring forward as the head moves back repeatedly ten times.
Stretching activities are also numerous. For instance there is the upper trapezius stretch targeting trapezius muscle which connects the head and shoulder. To do this a person will have to sit in upright posture and place the right arm at the back. Then using the left arm, a person gently tilts to the left his right side the head. The stretch should be held for 15 to 30secs and repeated to the other side of the head several times.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
However before the individual is placed into the rehabilitation program, medications will be given to ease the pain and also a person will be required to take enough rest. After the pain reduces, a person is then taken through posture lessons and neck rehab exercises which will ensure to stretch and strengthen neck muscles and ensuring that the pain goes away for good.
The time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
A lot of the rehabilitation exercises comprise of stretching and strengthening activities. By doing these, a person will increase the flow of blood to his neck muscles, reducing pain and spasms, while building stamina. Some of the rehabilitation activities are discussed below in this article.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
Extension activity is done by putting the head back and having the chin point toward ceiling. This should be repeated ten times. As for the flexion, an individual will be trying to reach his chest using the chin and this should also be repeated ten times with relation after every repetition. There is also the chin tuck and this one using the fingertips, a person will try to push his head straight back and staring forward as the head moves back repeatedly ten times.
Stretching activities are also numerous. For instance there is the upper trapezius stretch targeting trapezius muscle which connects the head and shoulder. To do this a person will have to sit in upright posture and place the right arm at the back. Then using the left arm, a person gently tilts to the left his right side the head. The stretch should be held for 15 to 30secs and repeated to the other side of the head several times.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
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