With a constant neck pain, even enjoying the little things in life can be hard. When in such a situation, an individual will need to see a doctor for treatment. Part of the treatment program will encompass a rehabilitation program which will entail exercising the neck until it gets back to normal.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The rehabilitation process may take a few weeks to several months depending on severity of the problem. Persons should not worry in case they have a slow rehab process as it is proven that a gradual process lessens the healing time also prevents chances of re injury. Once this process is over, a person will be armed with knowledge that will be useful in preventing re occurrence of the problem again.
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.
To start the exercises are the motion activities and examples of these are; neck extension and flexion, chin tucks, head rolls shoulder rolls among other processes. A person begins with a shoulder roll which is like a warm up activity. This is done by placing both arms on the side lifting the shoulder then rolls them in a circular way ten times. During the head roll, the arms are also at the side and head rolled sideways ten times in a repeated manner.
Extension activity is done by putting the head back and having the chin point toward ceiling. This should be repeated ten times. As for the flexion, an individual will be trying to reach his chest using the chin and this should also be repeated ten times with relation after every repetition. There is also the chin tuck and this one using the fingertips, a person will try to push his head straight back and staring forward as the head moves back repeatedly ten times.
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.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The rehabilitation process may take a few weeks to several months depending on severity of the problem. Persons should not worry in case they have a slow rehab process as it is proven that a gradual process lessens the healing time also prevents chances of re injury. Once this process is over, a person will be armed with knowledge that will be useful in preventing re occurrence of the problem again.
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.
To start the exercises are the motion activities and examples of these are; neck extension and flexion, chin tucks, head rolls shoulder rolls among other processes. A person begins with a shoulder roll which is like a warm up activity. This is done by placing both arms on the side lifting the shoulder then rolls them in a circular way ten times. During the head roll, the arms are also at the side and head rolled sideways ten times in a repeated manner.
Extension activity is done by putting the head back and having the chin point toward ceiling. This should be repeated ten times. As for the flexion, an individual will be trying to reach his chest using the chin and this should also be repeated ten times with relation after every repetition. There is also the chin tuck and this one using the fingertips, a person will try to push his head straight back and staring forward as the head moves back repeatedly ten times.
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.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
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