Whether you have sustained an injury, gotten a pinched nerve, have poor posture, or some other cause, neck pain is something that affects all aspects of your life because many movements depend on the neck and its connection to other parts of the body. Neck pain can lead to shoulder pain in the shoulder blades, upper back pain, and through the spine.
A neck ache should not be ignored or left to work itself out, especially if it is persistent. The goal to alleviate pain can be accomplished with an exercise program using neck stretches and strengthening exercises for the neck muscles. Always be sure you consult with a physical therapist or sports medicine expert to provide medical advice concerning your exercise program to ensure you do not cause damage to the soft tissues or increased pain.
Why Start Neck Pain Exercises?
Although the exercises may be a bit uncomfortable, especially when you first begin them, the benefits are more than worth it. In addition to relief from the neck pain itself, the exercises can also help prevent discomfort in your arms, shoulders, upper back, and spine.
Your exercise program can also assist you with gaining flexibility throughout your body and increasing your strength. The stronger you are as you age, the better off you will be, so you must work on stretching and strengthening treatments for your muscles. Good posture will also be an indication that your neck and other body parts are in better condition.
Neck Stretches
Every good exercise program begins with stretching to get your muscles warmed up and to prevent injury. When you want to reduce pain, stretching will help your body loosen any tightness that can be causing neck strain. Here are a few stretches that can be very beneficial:
- Backward Bending – Look upward and bend the head back, keeping your shoulders and back stationary and arms at your side. Go as far back as you can without increasing neck pain. Hold the stretch for ~5 seconds before moving your head forward and returning to the neutral position.
- Forward Bending – Slowly lower your chin toward your chest and look down as far as your head will go. Keep your arms at your side. Once it has reached its max, hold for ~5 seconds before returning to starting position.
- Side-to-Side Bending – Bend your head to one side in a circular motion (move toward your shoulder with your ear but keep your back and shoulders still) with your feet shoulder-width apart, hold the stretch at its max for ~5 seconds, return to starting position. Repeat on the other side. You can use your left hand to increase the stretch on the left side or the right hand on the right side.
- Side-to-Side Turning – Slowly turn your head as far as it will go naturally to one side without increased pain (keep your back and shoulders still). Hold for ~5 seconds, slowly return to starting position, and repeat on the other side.
When you feel pain from something like a neck strain, you need to stretch out the neck muscles to relieve tension and neck pain and increase the range of motion.
For all stretches and exercises, be aware of keeping your body weight evenly displaced and use your abdominal muscles for added support. Neck exercises are also recommended to ensure you keep your strength up while your body heals. If you feel an increase in pain or serious discomfort during stretches in your head, shoulders, chest, upper back, or neck, be sure to contact a healthcare professional for medical information about your condition.
Neck Strengthening Exercises
Because your body is a machine that works together with all of its parts, a breakdown in one area causes stress and pain in another. If your neck and back muscles are weakened, and your head is not supported, this puts more stress on your cervical spine and can lead to neck pain. That is why wellness professionals recommend using neck exercises to strengthen these areas and stay as fit throughout your body as possible to prevent pain and increase blood flow throughout your muscles.
Any neck strengthening exercises that you may consider should be low impact and work on stretching the muscles. You may find that incorporating a resistance band helps to increase your strength without the stress of lifting weights safely. A few of the top exercises recommended for symptoms in the neck include:
- Chin Tuck – moving your head backward with the spine against a door jamb. Keep the chin down and arms at your side.
- Prone Cobra – lay face down on the floor, arms at side, palms down, pinch shoulder blades together, lift hands off the floor, roll elbows in, keep palms out and thumbs up, lift head about an inch off the floor (continue looking at the floor), hold for ~10 seconds, repeat 10 times.
- Back Burn – stand against the wall, keep lower back against the wall, put elbows, forearms, and backs of hands and fingers against the wall at shoulder height, raise hands above the head as high as possible (do not remove the body from wall) and back down, repeat 10 times.
When you need another exercise to add to your program, be sure to consult a medical professional with authoritative experiences in the field.
Contact Our Spine Specialists
At New York Spine Specialist, we focus on the interventional treatment of common and complex spinal problems. Our team of professionals is happy to discuss your neck condition with you and develop a treatment plan that incorporates stretches and strengthening exercises to help you work through your pain, prevent further injury, and reduce inflammation.
We stay up-to-date on peer-reviewed studies and medical improvements to ensure that you are getting the best possible treatments for all of your neck and spinal conditions. If you are dealing with neck pain or discomfort, contact New York Spine Specialist to schedule an appointment.
