Many activities and conditions can strain your neck, causing pain and discomfort. Therefore, you may suffer from a stiff neck or occasional neck pains from long hours of sitting at your desk, bad sleeping posture, sports, workouts, injuries, etc. Besides the pain you experience, a stiff and painful neck can significantly affect your daily life. That's why it's imperative to seek treatment early when you suffer from a sore or stiff neck. Fortunately, several treatment options exist, from orthopaedic surgery to non-invasive treatments like physiotherapy. However, you can get neck pain relief from a wide range of physio exercises. Therefore, knowing a thing or two about these exercises can go a long way in ensuring you get the best treatment for your neck pains. Here's more on this.
What Are Some of The Physio Exercises for Neck Pain?
Exercises for neck pain may include stretches, strengthening exercises and trigger point exercises, among others. The exercises may entail neck rotations, neck extensions and flexions, upper trapezius stretches and scapula squeezes. Neck or head rotations tend to be the simplest of all neck stretching exercises because they typically involve turning your head gently from side to side, and you can do it while sitting or standing. Starting with a good upright posture, gradually and gently shift your head from side to side. Ensure you turn as far as you can naturally go without increasing your pain. Once you reach a turning limit, hold the stretch for a few seconds and do the same to the other side.
On the other hand, extensions and flexions involve bending your head backward, forward, or from side to side. Bending forward is typically referred to as neck extension. All you need to do is keep your back and shoulders stationary and gently bring your head back towards your back. The reverse is known as neck flexion, where you do the same but bend your head towards your chest. You can also tilt your head from side to side, bringing your ear towards your shoulders.
For upper trapezius stretches, sit up tall with a good posture. With your shoulders down, hold the bottom of the chair or seat with one hand and gently turn your ear towards your shoulder as far as you can go. Hold for a few seconds, then repeat with the other side. Scapula squeezes are equally straightforward because all you need to do is bring your shoulders gently backward and downward. Doing this squeezes your shoulder blades, which can help relieve the tension in your neck muscles.
What Should You Consider Before Doing the Exercises?
It's imperative to talk to a physiotherapist first. That's because different conditions require different exercises, and it's crucial to ensure you do the correct thing. Moreover, your neck exercises shouldn't cause more pain. While you may feel slightly uncomfortable, they shouldn't increase your neck pain. Therefore, stop as soon as pain increases while you exercise and contact your physiotherapist.
For more information on physiotherapy, contact a professional near you.