Having a constant neck pain can be very stressing even preventing one from doing his normal chores. When the pain is severe and does not go away, a person should seek medical help. More often than not, an individual will be placed into a rehabilitation program for the neck to present it from coming back again.
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 time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
Most of the activities involve stretching and strengthening of the muscles. As mentioned above the purpose of these exercises is to reduce the pain. They do this by increasing the blood flow to the neck muscles, prevent further stress to neck muscles through building stamina and also spasm reduction through stretching activities for the muscles. Below are examples of these exercises.
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.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 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.
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 time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
Most of the activities involve stretching and strengthening of the muscles. As mentioned above the purpose of these exercises is to reduce the pain. They do this by increasing the blood flow to the neck muscles, prevent further stress to neck muscles through building stamina and also spasm reduction through stretching activities for the muscles. Below are examples of these exercises.
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.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 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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