Always consult your physician when experiencing any pain or starting a physical therapy program.

 

Workouts, outdoor games, and even sitting at a chair all day can put pressure on the neck, which can further lead to discomfort and pain. While some situations may demand surgeries, non-invasive procedures frequently drive to better long-term consequences, and should usually be the primary line of protection against cervical neck pain.

A well-skilled physical therapist can build a suitable plan for persistent neck pain, which is pain that persists for more than a few weeks. With a physical therapy plan tailored to your requirements, you can securely gain power and versatility, as well as lower your chance of acquiring a future neck injury. If you’re currently experiencing neck pain and seeking to find relief, your physical therapist might recommend the following exercises. So get ready to explore a few of them and overcome the pain.

 

 

Water exercises

As from the name, it is clear that these are the exercises that are practiced inside the water. These exercises are uniquely designed to provide relaxation from low spine pain and neck pain. Also, these exercises help to shape and strengthen muscles to better evade later recurrences of cervical neck pain.

Water therapy exercise is primarily effective in situations where a land-based exercise program is not feasible due to the severity of pain, reduced bone weight, injury or additional factors. As such, water therapy is a handy exercise and is especially beneficial for people with situations such as arthritis, tissue strain or tears.

In addition to those conditions, it is also often suggested as one form of physical therapy to heal those with diabetes as well as people with high blood pressure. Both situations can be improved and become more manageable with the use of aquatic exercise. In simple words, water provides an extremely gentler, welcoming environment.

 

 

 

Supine retraction

This is one of the easiest exercises that can provide you relief from neck pain. All you have to do is lie on your spine neutrally and, then place your fingers on your jaw and push downward, so your jaw pleats and your head is forced down into its relaxing place. Even your physical therapist may suggest you reform these stretches for at least 5-10 times while observing your pain for both improvements or worsening. In case the pain gets worse, immediately stop the exercise.

 

 

Head Lifts

While lying on the floor, bend your knees and your feet flat on the floor, and then gently lift and lower your head. Make sure you don’t raise your shoulders as you do this. You can also do these lying on your side and on your stomach.

 

Shoulder shrugs

Begin by seeing straight. Gently lift both shoulders. Keep them up for a few seconds, then turn to the same position. Do this for at least ten times.

Generally, this exercise is for those who are busy with their work, especially for those who have to keep their head in a constant position for long periods, as in working at a computer. To prevent neck pain do this exercise for at least half an hour every day.

 

 

These are some of the exercises that can help you in getting relief from neck pain. Remember if you have persistent pain consult your doctor.

 

 

About Admin

Over 50 and fabulous living and writing in Appalachia

3 Comments

  1. OKAY this couldn’t have come at a better time because I totally pulled my neck and boy oh boy does it hurt!! I will be doing these exercises, TODAY!

  2. No doubt Massage is the best treatment for neck pain and stretch. You have discussed the treatment of neck pain in an excellent way. Me and my fellows were deciding to have a massage treatment. I find your article really helpful. I will definitely follow

  3. Massage is the best way of reducing Neck pain and stretch. i like the way you have discussed completely neck pain solutions. I was planning for a massage treatment and find your article really helpful. After how many times we should go for a massage. Looking for your reply

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