Exercises and stretching are recommended for neck pain caused by conditions such as arthritis, muscle or ligament injuries, and nerve punctures. Cervical stretching exercises are recommended for those with incorrect posture, while ROM exercises and crunches are recommended for muscle injuries and rehabilitation.
The best neck pain exercises are techniques that address the underlying cause of the discomfort being experienced. The neck is structured by the cervical vertebrae, and pain can come from conditions such as arthritis or other forms of degeneration, muscle or ligament injuries, and nerve punctures. Exercises and stretching and range of motion (ROM) are most often recommended by doctors and chiropractors for neck pain. Some strength exercises are also recommended for certain conditions, especially those caused by incorrect posture, which work to strengthen the muscles in the neck.
Many people who experience neck pain due to incorrect posture, such as those who work long hours at a computer station, can practice cervical stretching exercises for neck pain. In this situation, it is recommended that a person take the time to stand up and stretch at regular intervals. A general stretch that many doctors recommend has the patient stand up, place their right hand behind their back, and reach as far as possible toward the left buttock. Then repeat the stretch on the other side towards the right buttock. This stretch relieves the tension that builds up in the neck from its shoulder joint, which is commonly stressed by typing on a keyboard or driving long distances, for example.
ROM exercises for neck pain are recommended for the general population as a way to prevent muscle injuries and rehabilitate the cervical area after injury. The person should feel their neck stretch, but if the pain becomes severe, they should stop and see a doctor. A common ROM exercise is cervical rotation, which has the patient look to their right slowly, holding the position just past comfort, and then repeat the exercise on the left side. Another ROM exercise, neck bending, has the patient tilt their head forward until their chin is on their chest; After holding the position, he raises his head to look at the ceiling, holding on again. These neck pain exercises keep the muscles loose and can also help the patient work through a nervous shock.
A simple crunch is sometimes prescribed for patients who need to strengthen the cervical area. The patient lies down, bending the knees while keeping the feet flat on the floor, and crossing the arms over the chest. Then lift your chin toward the ceiling, contracting your cervical and abdominal muscles as he does so. Many muscles and ligaments that attach to points in the neck are worked during this exercise, which helps relieve painful tension in the neck and also prevents further injury development.
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