Exercises for neck pain are a standard part of most treatment plans given by Chiropractor Singapore aimed for neck pain. Typical neck exercise programs usually consist of a combination of strengthening and stretching exercises, aerobic conditioning, and possibly trigger point exercises.
This article takes a closer look at neck exercises that relieve neck pain, as well as the necessary precautions to consider before starting such an exercise program.
Neck stretches
Stretching and flexibility and exercises can preserve the range of motion and elasticity in affected cervical (neck) joints or expand them, thus relieving the stiffness that accompanies pain. As a rule of thumb, stretching your neck is best done on a daily basis, and some stretches can be done multiple times each day.
Neck strengthening
Certain strengthening exercises can help improve your posture and maintain it, which in turn can reduce or eliminate recurrent flare-ups of neck pain. For better results, neck strengthening exercises should be done every two days to give muscles the time to repair themselves and get stronger.
Aerobic conditioning
Aerobic exercises, more commonly known as “cardio,” are fueled by a substantial intake of oxygen and keeping the breathing and heart rate levels elevated for the whole duration of the exercise. This exercises help to increase blood flow to the soft tissues of the neck and upper back and muscles, which can help loosen the muscles and increase range of motion. Also, after about thirty or more minutes of performing aerobic exercise, endorphins, the body’s natural painkillers get released, which helps in reducing neck pain.
Aerobic exercise can be done on a daily basis. Some good options include using a stationary bike, treadmill, or an elliptical machine, as well as an upper-body ergometer or arm bike. If you’re someone who has not done aerobic conditioning in a while, going for a brisk walk can be a good start.
Getting the Most Out of Neck Exercises
Depending on the diagnosis and level of pain, different exercises may be recommended for neck pain. Patients need to seek a cervical spine specialist who is trained and authorized to evaluate neck pain and develop an individualized exercise program accordingly.
If the patient’s neck is too sore and you are unable to perform neck exercises, other medications are usually recommended to be taken initially, to help reduce the pain enough for you to be able to start moving your neck. Other tips that may alleviate pain and make the exercises more comfortable include:
- Prior to exercise, use a heating pad to reduce stiffness in muscles and joints and make it more convenient to stretch.
- After exercise, use a cold pack (or frozen bag of peas wrapped in a towel) to reduce inflammation in the joints and muscles.