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.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
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.
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.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
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.
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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