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.
However before the individual is placed into the rehabilitation program, medications will be given to ease the pain and also a person will be required to take enough rest. After the pain reduces, a person is then taken through posture lessons and neck rehab exercises which will ensure to stretch and strengthen neck muscles and ensuring that the pain goes away for good.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
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.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
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.
Another kind of stretch is scalene stretch. Other than the stretching procedures, other activities include; head curls, hands and knees extensions among other process aimed at making the neck muscles strong and healing them in the process. After a person has fully recovered it is advisable to stay fit by getting into safe aerobic activities.
However before the individual is placed into the rehabilitation program, medications will be given to ease the pain and also a person will be required to take enough rest. After the pain reduces, a person is then taken through posture lessons and neck rehab exercises which will ensure to stretch and strengthen neck muscles and ensuring that the pain goes away for good.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
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.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
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.
Another kind of stretch is scalene stretch. Other than the stretching procedures, other activities include; head curls, hands and knees extensions among other process aimed at making the neck muscles strong and healing them in the process. After a person has fully recovered it is advisable to stay fit by getting into safe aerobic activities.
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