One of the more common problems that our chiropractors see people with each day is neck pain. As we’ve mentioned previously, our aim is to give people in the Geelong region as many tools as we can to help them manage their problems themselves. The idea is to give people things they can do at home or at work or during their activities which will help them have less recurrences of their neck pain. Of course it’s not always possible to ‘go it alone’ and some people require some ongoing support.
A self-management plan will often have lots of components and will be specific for each person. One common feature of a self-management plan is exercises – both stretching and strengthening. So we’ve put together a list of our ‘go-to’ exercises for people currently with, or recovering from, neck pain and neck related headaches. Now, of course everyone has specific needs, however these basic exercises will suit most people and help to maintain strong and healthy muscles that control and support head and neck movement.
Like our low back exercises, we like these ones because they don’t require any special equipment, can be done at home, are safe to do even if you have acute or chronic pain and they don’t take long to do. All you need to do is be consistent with them.
So here goes…..
Neck Stretching Exercises
Side bending stretch
Leading with your ear, gently tilt your head towards your shoulder, then repeat to the other side.
Rotation Stretch
Gently turn your head from one side to the other, using your eyes to look where you are going and lead the movement.
Neck Strengthening Exercises
Resisted Neck extension
Place your hands on the back of your head, then gently extend the head backward into the resistance provided by your hands.
Resisted neck rotation
Place your left hand on your left cheek, then gently turn your head left, into the resistance provided by your hand. Repeat on the right side using your right hand.
Resisted neck side-bend
Place your right hand over your right ear, then gently tilt your head toward your right shoulder, into the resistance provided by your hand. Repeat on the left side using your left hand.
Resisted neck flexion
Place your hands on your forehead, and then gently flex the head forward into the resistance provided by your hands.
