|
Neck weakness is a very important factor contributing to continued
neck pain after an injury to the neck. Neck weakness can also be a problem
in patients suffering from arthritis or from neck muscle spasm. Neck
exercises that produce motion of the neck may aggravate neck pain and
neck muscle spasm. We have developed a series of isometric neck exercises
that strengthen the neck without irritating the ligaments or tendons
or joints of the neck.
The most important concept in doing these exercises is to avoid neck
motion. When you first start the exercises go easily. Over the next
week increase the amount of pressure you are generating in your neck
muscles. If you over do it you will find that the neck muscles will
get stiffer instead of feeling better.
Each exercise should be done five times at the start. As the neck muscles
feel better increase the strength of the contraction and the number
of times you do each exercise. There is no limit on the number of each
exercise you do as long as there is no increase in the pain.
Exercise 1
Place your hands on your forehead. Push your hands gently against
your forehead, resisting motion by tightening your neck muscles. Count
to five slowly and then relax. Count to three during the rest period,
then begin again. You may put your hands at your sides during the rest
period. The first few times you do the exercise watch yourself in the
mirror to see that your head does not move foreword.
|
|
It is incorrect to move your neck forward when doing this
exercise. This puts alot of stress on the neck and may actually
increase your pain. |
(Exercise 1 alternative)
Occasionally patients will not be able to put there hands on their forehead
due to shoulder problems. In that case you may do the following exercise.
Lye facing down on a bed. Place a small pillow against your forehead.
Push down against the pillow by contracting your neck muscles. Use the
same count sequence as in exercise 1.
Exercise 2
Place your hands against the back of your head. Begin putting
foreword pressure against the back of your head and resist the movement
with your neck muscles. Increase pressure for a count of 5. Relax for
a count of three and begin again. As with Exercise 1, make sure you
do not move your neck.
|
|
It is incorrect to move your neck backwards or forwards while
doing this exercises. This will increase neck pain.
|
(Exercise 2 alternative)
Lying on your back with a small pillow rolled up under your neck to support
the neck, gently contract your neck muscles pushing down against the bed
with your head. Use the same count sequence as in exercise 2.
Place the right hand against the side of your head on the right
side. Position in palm so that it is just above your ear. Begin by increasing
the pressure exerted by your palm against the side of your head. Watch
in a mirror to make sure that the head does not move. Increase the pressure
for a count of 5, relax for a count of 3. Repeat using the left hand on
the left side of your head.
(Exercise 3 alternative)
Lye on your right side with a pillow to support your
head in a horizontal position. Begin by pushing your head against the
pillow. Increase the pressure as tolerated. Make sure the pillow is stiff
enough to prevent neck motion. Increase the pressure for a count of 5,
relax for a count of 3. Repeat lying on your left side.
 |
It is incorrect to move your neck to either side while doing
this execise. |
Exercise 4
Place the palm of your right hand against the side of your chin. Increase
the pressure of your palm against the chin, resisting with your neck muscles.
It is as if you were trying to turn your head and were being resisted
by the palm of your hand. Increase the pressure for a count of 5, relax
for a count of 3. Repeat using the left hand on the left side of your
chin. It is helpful to watch in the mirror to make sure you do not move
your neck while doing the exercises.
Exercise 5
This exercise is not really a neck exercise, but does work the trapezius
muscle. The trapezius muscle is commonly involved in neck problems and
need to be strengthened.
With arms outstretched make slow circles. Each circle counts as one
repetition. First make five circles forward and then do five circles
backward. Your elbows may be straight, as shown in the drawing, or bent
slightly.
Exercise 6
Stand with your shoulders relaxed and your arms at your sides.
Gently shrug your shoulders pulling your shoulder upward toward your ears.
Hold this position for a count of five then relax letting your shoulders
fall to their resting position. Rest for a count of three then repeat.
Start by performing the exercise five times. Increase the number of exercises
as tolerated.
|
