Did you know that weak muscles can be the underlying cause of neck problems? That makes exercise for the neck is very important since weak muscles are related to many painful conditions of the neck. These factors also can contribute to fatigue, irritability, headache, sleep loss, and more. When done correctly (perform slowly, staying within non-pain boundaries), they can increase your range of motion, reduce stiffness, tightness, and strengthen your neck muscles.
The exercises that include range of motion which is include looking up, looking down, looking left and right, leaning you head to the left and right and rotating your neck around all help to loosen up the joints and muscles in the region. To increase the work out of the neck exercises push your head into your hand which is over your ear while moving the head to the end of the range. The hand is resisting to the count of five. Then relax. Do it again in the opposite direction. Go though all the ranges of motion mentioned above. Always push the head into the hands. Make sure you move the head against resistance in both directions. Do these exercises 3 times for each position.
If you reach your pain zone, lighten up on the amount of pressure used or, stop the movement just prior to the sharp pain onset. If you can’t make it to the end of the movement due to pain, make a note of how many reps it took before the onset or increase of pain and how far you could move your head. Do 3 slow reps and then move to the next exercise direction. Come into the office and have it checked out, telling us what you did and what you experienced so that we may be able to assess if there is a joint dysfunction inferring with the full range of motion and joint movement.
These exercises can be performed 1 to 3 x day, according to tolerance, and will increase Range Of Motion, increase strength, and build coordination, all at the same time.