| Exercises & Stretching |
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Oftentimes, chronic neck and back pain sufferers overlook two of the most common remedies for back and neck pain: stretching and exercise. Far too many people take for granted the fact that exercise and stretching are not only great ways to improve health and build strength, thus reducing pain and preventing further pain, but are actually necessary parts of the healing process. Even knowing this, many people avoid exercise and stretching, whether they can’t handle more well-known high impact exercises, they aren’t flexible enough, or they simply do not have the time. What these people don’t realize is that exercises and stretches are available that accommodate anyone despite their schedules or their body type. The main goals of back and neck exercises are the improvement of range of motion and the strengthening of weaker muscles that are frequently ignored. While the image of exercise sometimes brings to mind breathlessness, sweat, and hours at the gym, there are several exercises that you can perform at home or even in the workplace that make all the difference in your daily life. Once these exercises are learned, the hardest part is getting in the habit of doing them consistently. After this is achieved, you will come to realize that not only do these simple exercises pay off greatly, but even offer the opportunity to enjoy small breaks from your busy life. Simple and periodic exercise and stretching not only pays off greatly in alleviating stress in your back and neck, but alleviates emotional and mental stress as well. Who wouldn’t sacrifice a few minutes every hour or so for that? You’ll actually begin to welcome the short break from the pile of paperwork on your desk or the commercials during your favorite show. Your lifestyle should never stand in the way of a healthy, pain-free neck or back! These are just some of the many stretches and exercises which can and should be performed frequently. Back Extension StretchesTrunk Rotation Range of MotionPosition: Standing Movement: Standing - Rotate your torso to one side while keeping your pelvis facing forward. Hold this position for 5-10 seconds, repeat 2-3 times*, then return to the starting position. Next, perform this maneuver to the opposite side. Movement - Seated:Grasp the chair arm of the opposite side with the hand and pull to assist in torso rotation. A comfortable stretch should be felt in the muscles of the back. Hold this position for 5-10 seconds, repeat 2-3 times*, then perform this same movement to the opposite side. (*see personalized exercise prescription sheet) Lateral Flexion Stretch Mad Cat Exercise Prone Extension Exercise Prone Press-Up Exercise Anterior Torso Stretch - In a seated or standing position with your hands interconnected place them behind your head and neck. Then, squeeze your shoulder blades together and extend your back slightly. Posterior Torso Stretch - In the seated position with your buttocks on the forward edge of the chair, spread your legs apart and lean your torso forward, between your legs. If your back and hamstring muscles are tight, you will feel them stretch during this movement. Neck Exercises and StretchesNeck Flexion - Hand ResistancePosition: Seated or standing. Movement: Slowly tuck your chin and allow your head to drop down towards your chest. Apply slight pressure to the top of the head with either hand to increase the stretch. You should feel a stretching sensation in the neck and back. Hold this position for 5-10 seconds, repeat 2-3 times*. (*see personalized exercise prescription sheet) Neck Extension - Hand Resistance Position: Seated or standing. Movement: Slowly tilt your head backwards as if looking up towards the ceiling. Apply slight pressure to the top of the head with either hand to increase the stretch. Hold this position for 5-10 seconds, repeat 2-3 times*. (*see personalized exercise prescription sheet) Neck Lateral Flexion - Hand Resistance Position: Seated with hand grasping the side of chair. Opposite hand is used to apply slight pressure to the head. Movement: Slowly laterally flex your head by bringing your ear to the same side shoulder. Apply slight pressure to the side of the head with the same side hand to increase the stretch. You should feel a stretching sensation in the opposite side of the neck. Hold this position for 5-10 seconds, repeat 2-3 times*, return to the starting position, and perform the same movement to the opposite side. (*see personalized exercise prescription sheet) Neck Rotation - Hand Resistance Position: Seated or standing. Movement: Slowly rotate your head to the side. Apply slight pressure to the side of the head to increase the stretch. You should feel a stretching sensation in the neck. Hold this position for 5-10 seconds, repeat 2-3 times*, return to the starting position, and perform the same movement to the opposite side. (*see personalized exercise prescription sheet) Neck Flexion - Range of Motion Position: Seated or standing. Movement: Slowly tuck your chin and allow your head to drop down towards your chest. Hold this position for 5-10 seconds, repeat 2-3 times*. Important Tip: If you have problems with balance or dizziness, perform this stretch in the seated position. (*see personalized exercise prescription sheet) Neck Extension - Gravity Resistance Position: Lay on stomach with head over edge of bed. Movement: Slowly allow your head to drop down towards the floor until a comfortable stretch in the back of the neck is felt. Then, bring the head back to the starting position and hold this position for 5-10 seconds, repeat 2-3 times*. (*see personalized exercise prescription sheet) Neck Lateral Flexion - Gravity Resistance Position: Lay on side with head over edge of bed. Movement: Slowly allow the head to drop to the side so that the ear approximates the same side shoulder. Then, bring the head back to the starting position and hold this position for 5-10 seconds, repeat 2-3 times*, then repeat entire process on the opposite side. (*see personalized exercise prescription sheet) |