NECK EXERCISES |
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NECK EXERCISES
SET 1: EARLY EXERCISES
Do these exercises while you have neck pain. Don't progress to Set 2 while pain is present.
EXERCISE 1: HEAD ROTATION
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Position: Head in normal position.
Weight Used: None.
Action: Rotate head to the right. Hold for 5 seconds. Rotate head to the left. Hold for 5 seconds.
Repetitions: 10 to 15 times to begin, 3 or 4 times a day. Gradually increase to 50 repetitions. Stop whenever you feel additional pain.
Return to a comfortable level and maintain it as long as necessary.
EXERCISE 2: SIDE TILT
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Position: Head in normal position.
Weight Used: None.
Action: Move ear toward right shoulder. Hold for 5 seconds. Move ear toward left shoulder. Hold for 5 seconds.
Repetitions: 3 or 4 times a day, 10 to 15 times to begin. Gradually increase to 50 repetitions. Stop whenever you feel additional pain.
Return to a comfortable level and maintain it as long as necessary.
EXERCISE 3: FORWARD THRUST
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Position: Head in normal position.
Weight Used: None.
Action: Move chin forward and down, touching it low on the chest.
Hold for 5 seconds. Return to normal position for 5 seconds.
Repetitions: 10 to 15 times to begin, 3 or 4 times a day. Gradually increase to 50 repetitions. Stop whenever you feel additional pain.
Return to a comfortable level and maintain it as long as necessary.
WARNING: Do not move the head backward past the neutral or
"natural" position. This will aggravate most neck problems.
SET 2: NECK RESISTANCE
Start these exercises only when you have no pain or stiffness.
Exercises are done as in Set 1, but resistance to movements is added in one of the following ways:
1) Partner resists movement in all directions with his hands.
2) Injured athlete resists his own movements with his hands or with a towel.
3) Under supervision of a trainer or physical therapist, resistance is applied with a spring-loaded or weight-loaded head strap.
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