Cervical neck stretches

This can be done on your bed or couch. These exercises will strengthen the deep flexors to improve posture and decrease strain on the spine, which can decrease neck pain and headaches. Cervical Stretches These exercises can be done while sitting or standing.

Hold each stretch for _____ seconds. Do _____ repetitions of each for _____ sessions a day. Neck Flexion Bend your head forward while keeping your chin tucked.

Neck Extension Bend your head backwards. Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected cervical ( neck ) joints, and thus relieve the stiffness that accompanies pain. As a general rule, neck stretching is best done every day, and some stretches can be done several times a day. See how to correctly perform the levator scapulae stretch and several other stretches for neck pain.

View Slideshow: Easy Stretches for Neck and Shoulder Pain. There are two levator scapulae muscles—one on each side of the neck—that attach to the top four transverse processes and go down to the shoulder. If your neck is stiff or sore, you have lots of company. Neck pain is one of the most common types of pain among Americans. But as with any other part of your body, exercises and stretches can.

The cervical spine allows you to move your head up and down as well as left and right, and is vulnerable to injury due to the small size of the vertebrae and its large range of motion. Pain in this area of the neck can also be due to poor posture and weak muscles. If your job requires you to sit at a desk all day, cervical pain can be exacerbated. But in general, if you have tightness in your neck , you should work on specific neck stretches to help improve your overall flexibility and neck mobility. Neck injuries and poor posture can result in shortening of myofascial tissues, muscle imbalances, and altered movement patterns in the neck and shoulders.

We do neck stretches for a number of reasons: To lengthen shortened muscles, fascia, or ligaments. Prolonged forward head postures maintain neck extensors in a shortened position. Look down towards opposite armpit until gentle stretch is felt along back of neck to top of inner shoulder blade. After a spine injury or surgery, an exercise conditioning program will help you strengthen the muscles that support your spine.

Keeping these muscles strong can relieve back pain and prevent further injury. If a disc herniates in the neck or upper spine, it can cause pain to radiate down the shoulder, arm, or hand. This pain is called cervical radiculopathy. Stretches work, but you can also do simple exercises like the ones below. They can improve your neck strength and your range of motion.

With each of these exercises, start with five repetitions of. Maintaining Posture Through Cervical Spine Exercises. A regular routine of exercises for the cervical spine can help reduce pain and increase strength, range of motion and mobility of your neck. Training helps to maintain the proper posture of the cervical spine, which is a reversed “C” form. Exercising your neck is a very good thing to do, whether you are having pain or wishing to avoid it.

Good neck care includes pain-relieving exercises that also help restore full neck movement, attention to head and neck posture, followed by moderate strengthening. To prevent or reduce stiffness and pain, try simple neck stretches throughout the day. For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight.

Video Series: Exercises for Cervical Spondylosis Try these neck stretches and exercises to help relieve a stiff neck caused by spinal osteoarthritis also called cervical spondylosis.