Physical Therapy is a truly customizable care plan that helps people to maximize their quality of life, from physical to psychological to emotional and social wellbeing, in a natural and holistic manner. They work in the reins of promotion, prevention, treatment/intervention, habilitation, and rehabilitation, treating musculoskeletal injuries, chronic medical problems, or recovery from orthopedic surgery. These at-home Physical Therapy Exercises for Neck Pain make it easy for anyone to heal, strengthen, and prevent neck pain.
To master the simplicity of the neck rotation stretch, look upright and turn your head all the way to your right until you feel a medium sized stretch. Medium sized stretch simply means not too much of a stretch and alternatively, not too little. It’s important to remember that stretching should be pain-free, otherwise, we’re battling our own tissue. If you’re already in pain, then you’ll want your pain to reduce as you stretch. These are small muscles so be sure to do a small stretch.
This upper trap stretch is similar to the neck rotation stretch. Simply remain looking straight ahead of you, and tilt your head to your shoulder to either side, as if you’re trying to touch your ear to your shoulder. However, don’t raise your shoulder or stretch too far. You want to avoid any feeling of pinching or sharp pain. It’s important to have a pain free stretch! Be sure to avoid any rotation with the upper trap stretch because it then turns into a different stretch and you won’t be stretching your upper trap anymore.
This particular postural stretch is also known as the doorway stretch. What you’ll need to do first is to be standing in a doorway. If you’re a postural stretch beginner place your hands low on the door frame. (If you’re medium, place your hands in the middle, and if you’re an expert place your hands high. Pretty easy, right?) Lean forward until you feel a medium sized stretch in the front of your body. Again, stretches should not hurt!
For this stretch, it’s important that you practice the neck rotation and upper trap stretches before jumping into the chin tuck stretch. The chin tuck stretch is very focused, therefore you may have trouble with this stretch without utilizing the first two stretches. This stretch is crucial for dealing with headaches or neck pain!
Fortunately, chin tucks are very simple! Unfortunately, you’re going to have to create a double chin. What you’re going to do is draw your head back, creating that double chin. Again, stretches should not be painful, so if you’re feeling a sharp pain, it may help to not push back as far.
This stretch does require a black rubber band that can be purchased just about anywhere. It’s important to remember with the rubber band tool that color matters. Lighter colors mean lighter resistance and resistance gets harder as colors get darker.
This exercise isn’t a direct effect on your neck, although it does help to support posture which will relieve any stresses on your neck. What you’re going to do first is put the rubber band over a doorknob and close the door so the rubber band is closed and secure on the opposite side as you. Next, you’ll grab each end of the rubber band and draw your elbows back to pull your shoulder blades tight. Again, if you feel pain, reduce the resistance as this is a pain-free exercise.
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Often, if you’re experiencing frequent neck pain, it’s the most beneficial to see a physical therapist to show you how to strengthen and stretch your neck and vertebrae, improve your posture, and prevent neck pain from recurring. Everyone’s bodies are different with different backstories and your physical therapist will be able to create a customized care plan for your continual improvement.
There are several practices your physical therapist will utilize to relieve neck pain prior to exercise, including but not limited to; cold or heat application, deep tissue massage, electrical stimulation, and ultrasound. During physical therapy, you will practice a range of exercises to stretch and strengthen the muscles that support your neck. Additionally, you’ll learn to improve your posture and range of motion. Your physical therapist will be able to ensure the best recovery route for you.
Living with frequent neck pain can be very distracting from the things that make life enjoyable. Often, neck pain can lead to headaches and even trouble sleeping. Luckily, there are quick and easy exercises and stretches that can relieve the pain and strengthen your neck muscles to prevent future neck pain. If you’re ready to consult with Mike from the videos about your customized care plan, contact him right here.