Having a constant neck pain can be very stressing even preventing one from doing his normal chores. When the pain is severe and does not go away, a person should seek medical help. More often than not, an individual will be placed into a rehabilitation program for the neck to present it from coming back again.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring 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.
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.
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.
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.
The other stretch activity is the scalene stretch. Apart from these other exercises include; head curls, hand and knee extensions among other procedures. Doing these procedures for some time stretches and strengthens the muscles. Once a person has recovered, he or she should ensure to engage in aerobic activities that are safe to ensure to stay fit and the muscles are in good condition.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring 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.
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.
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.
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.
The other stretch activity is the scalene stretch. Apart from these other exercises include; head curls, hand and knee extensions among other procedures. Doing these procedures for some time stretches and strengthens the muscles. Once a person has recovered, he or she should ensure to engage in aerobic activities that are safe to ensure to stay fit and the muscles are in good condition.
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