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.
The activities will definitely involve stretching of the neck muscles in order to strengthen them. An individual will only do the exercises that at his condition he can manage. Straining of muscles is prevented as this might cause further injury. Therefore a person only starts by doing the activities at a slower pace and then increasing the pace gradually as stamina is built. Blood flow is increased and spasms reduced by doing this.
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.
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.
When it comes to the stretching activities, there are also a number of them. Upper trapezius stretch is aimed at strengthening trapezius muscles. This is done while a person sits down in upright position. The right arm is put at the back and the left one gently stretches right side of head to the left. A stretch is maintained for fifteen to thirty seconds and this is repeated with the other side of the head.
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.
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.
The activities will definitely involve stretching of the neck muscles in order to strengthen them. An individual will only do the exercises that at his condition he can manage. Straining of muscles is prevented as this might cause further injury. Therefore a person only starts by doing the activities at a slower pace and then increasing the pace gradually as stamina is built. Blood flow is increased and spasms reduced by doing this.
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.
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.
When it comes to the stretching activities, there are also a number of them. Upper trapezius stretch is aimed at strengthening trapezius muscles. This is done while a person sits down in upright position. The right arm is put at the back and the left one gently stretches right side of head to the left. A stretch is maintained for fifteen to thirty seconds and this is repeated with the other side of the head.
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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