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The top 5 exercises for neck pain!!

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Neck pain is one of those conditions that can strike at any time, be it
from long periods of working at a desk or it could come down to
sleeping in a peculiar position that can aggravate the structures
within the neck. Therefore the best form of treatment we can supply
is the knowledge of what to do if you are starting to feel like a bought
of neck pain may occur. Bellow I have listed the 5 best exercises you
can use to keep you neck supple, after all prevention is always better
than the cure.

1. Retractions
This is a brilliant exercise for targeting the deep structures in your
neck such as the discs and joints that may be irritating your nerves
thus causing your neck pain. To perform this exercise simply place
the web space between you index finger and thumb against your chin
and move your head directly back in space almost like you are
creating a double chin. It may help to fix your eyes on a point in front
of you to keep you head in the same plane of movement.

2. Seated Trapezius stretch
The trapezius stretch is an excellent way of relieving some of the
stiffness and tension in the muscles down the back and sides of your
neck. This is a brilliant exercise as you can perform it anywhere as a
quick relief to your aching muscles. To perform this exercise for
example on the left side of your neck, simply reach across the top of
your head with your right hand, tuck your chin down to your chest
and from there give your head a small pull until you feel a stretch
down the back of your neck.

3. Shoulder squeezes
This exercise is brilliant for strengthening up our back muscles,
which can help maintain a good posture for longer, which is brilliant
for reducing pain when working at a computer for long periods. To
perform this exercise sit in a good posture and squeeze your
shoulder blades together as hard as you can, hold for 10 seconds then
relax and repeat 10 times.

4. Banded Rotations
This is an excellent exercise for strengthening all the muscles in your
neck, to perform this you will need an open ended band which you
will need to wrap around your forehead, from there place tension on
either end of the band and turn your head to the left and then the
right to strengthen all your rotational muscles.
5. Foam rolling Thoracic spine and posture awareness
Finally using a foam roller on you mid spine is excellent for
improving your posture, however the main thing to take from this
blog is if your neck begins to hurt get up and move it an active life is a
pain free life.

If any of these exercises were not 100% clear then check out our blog
in the near future, as I will be doing a video example of them.
If you are struggling with any aches and pains and would like to book
an appointment at the clinic with myself or any other physio, please
give us a call on 01285 654059 or email us at
hello@marklandclinic.com and we’ll be happy to help!

Thank you for reading,

George Stacey-Stevens

Physiotherapist at the Markland Clinic

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