Having a constant neck pain can be very stressing even preventing one from doing his normal chores. When the pain is severe and does not go away, a person should seek medical help. More often than not, an individual will be placed into a rehabilitation program for the neck to present it from coming back again.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
The activities will definitely involve stretching of the neck muscles in order to strengthen them. An individual will only do the exercises that at his condition he can manage. Straining of muscles is prevented as this might cause further injury. Therefore a person only starts by doing the activities at a slower pace and then increasing the pace gradually as stamina is built. Blood flow is increased and spasms reduced by doing this.
To start the exercises are the motion activities and examples of these are; neck extension and flexion, chin tucks, head rolls shoulder rolls among other processes. A person begins with a shoulder roll which is like a warm up activity. This is done by placing both arms on the side lifting the shoulder then rolls them in a circular way ten times. During the head roll, the arms are also at the side and head rolled sideways ten times in a repeated manner.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
When it comes to the stretching activities, there are also a number of them. Upper trapezius stretch is aimed at strengthening trapezius muscles. This is done while a person sits down in upright position. The right arm is put at the back and the left one gently stretches right side of head to the left. A stretch is maintained for fifteen to thirty seconds and this is repeated with the other side of the head.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
A rehabilitation program entails various treatment approaches for the neck pain. An individual will first be required to use medication and rest depending on the severity of the pain and then enough rest to reduce pain. After this, fitness programs comprising of neck rehab exercises and lessons on posture will be utilized to prevent the pain from coming back again.
The time taken to complete the rehab process varies in different individuals and it will greatly depend on how severe the problem is. Some people can take few weeks while others can go through the process for various months. But the duration does not matter as in the end this process will reduce healing time and help one avoid chances the problem from occurring again.
The activities will definitely involve stretching of the neck muscles in order to strengthen them. An individual will only do the exercises that at his condition he can manage. Straining of muscles is prevented as this might cause further injury. Therefore a person only starts by doing the activities at a slower pace and then increasing the pace gradually as stamina is built. Blood flow is increased and spasms reduced by doing this.
To start the exercises are the motion activities and examples of these are; neck extension and flexion, chin tucks, head rolls shoulder rolls among other processes. A person begins with a shoulder roll which is like a warm up activity. This is done by placing both arms on the side lifting the shoulder then rolls them in a circular way ten times. During the head roll, the arms are also at the side and head rolled sideways ten times in a repeated manner.
As for the extension activity, an individual pulls head back with chin facing upwards and then downwards several times. In the flexion process, one will be attempting to touch the chest with his chin and this is repeated 5 to 10times. The chin tuck entails having head in upright posture and pushing it back and forth using fingertips also ten times and then taking a break then repeating the process again.
When it comes to the stretching activities, there are also a number of them. Upper trapezius stretch is aimed at strengthening trapezius muscles. This is done while a person sits down in upright position. The right arm is put at the back and the left one gently stretches right side of head to the left. A stretch is maintained for fifteen to thirty seconds and this is repeated with the other side of the head.
Other examples include scalene stretch, head curls, and also there are hands and knees extensions. All these activities stretch the muscles and in the long run strengthening them. Even after recovering from the pain, an individual should engage in safe aerobic activities that stretch and strengthen neck muscles awhile ensuring one stays fit.
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