Neck pain is among the most common musculoskeletal disorders, especially among older adults. It can be caused due to various conditions such as arthritis, spinal stenosis, degenerative disc diseases, and other similar health issues. You can also develop neck pain from an accident or injury that causes a whiplash effect. While there are many causes for neck pain, some can be treated by chiropractic adjustments or physical therapy exercises. The exercises are best for relieving mild to moderate neck pain. They also help to relieve stress on your spine and improve your overall health. If you are experiencing discomfort in your neck, talk to a neck pain Henderson specialist to get treatment. Here are some top therapeutic exercises that can treat chronic neck pain.
1. Neck rotations
Neck rotations are exercises you can practice at home or in a gym. These exercises target the muscles of your neck and upper back. Lie down to start this stretch with your feet flat on the floor. Raise one arm over your head as high as possible without lifting off the ground or moving too much. Release your arms into a downward prayer position and repeat this motion ten times before switching sides.
2. Chin tucks
Chin tucks are excellent exercises to do if you suffer from neck pain. They are easy to perform and can help you strengthen your neck muscles, alleviating some of the tension in your spine. To begin chin tucks, stand with your feet apart and arms at your sides.
Face forward, with your shoulders back and head up. Draw chin toward chest while gently raising shoulder blades off of their socket. This step will help draw attention away from any tightness in your neck causing pain.
3. Shoulder shrugs
Shoulder shrugging is an exercise that can help improve the flexibility and strength of your neck muscles. This exercise can be done standing or sitting, with your arms straight or bent. It is also important to note that you should do this exercise slowly and gently so as not to strain your neck or spine.
To perform a shoulder shrug, stand with feet hip-width apart and knees slightly bent about 90 degrees. With palms facing forward and fingers pointing down toward your toes, lift both shoulders and maintain an upright posture throughout the movement.
4. Shoulder rolls
Shoulder rolls are a great way to work the muscles of your shoulders and upper back, which can often be tight from sitting at a desk all day. When doing shoulder rolls, lie on your back with the elbow bent at 90 degrees and both legs extended straight out in front of you. Keep your feet flat on the floor and bring both arms up overhead. Hold this position for 10 seconds before returning to the starting position.
5. Side tilts
Side tilts are a great exercise to strengthen your neck and traps and help with pain relief. To do these exercises, sit on the floor with your back against a wall or sturdy object and then put your feet flat on the ground while keeping them together. Lift one arm over your head while keeping your elbow close to your body. Hold this position for at least 20 seconds before lowering back down until both arms are parallel again. Repeat these steps ten times on each side.
Neck pain can be a very uncomfortable and inconvenient condition. It is always best to avoid treating severe neck pain on your own without the help of your doctor. If you are experiencing extreme neck pain that affects your quality of life, contact McNulty Spine clinic or schedule an appointment online for more personalized treatment.