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.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
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.
When it comes to the extension activity, one has his chin pointing upwards to the ceiling and down repeatedly, a number of times. The flexion process is the opposite of extension as one will be having his chin pointing downwards towards his chest. This is repeated 10 times after which one takes breaks and then continues with the repetition. As for the chin tuck, an individual stares straight forward and uses the fingertips to push the head back and forth repeatedly.
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.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
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.
When it comes to the extension activity, one has his chin pointing upwards to the ceiling and down repeatedly, a number of times. The flexion process is the opposite of extension as one will be having his chin pointing downwards towards his chest. This is repeated 10 times after which one takes breaks and then continues with the repetition. As for the chin tuck, an individual stares straight forward and uses the fingertips to push the head back and forth repeatedly.
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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