Neck pain can prevent a person from enjoying his life. When experiencing such disturbing pain constantly, an individual ought to go for treatment which encompasses a rehabilitation program. Such a program will be carried out by a medical team who will work to ensure that a person gets to his old self again.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring again.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
A lot of the rehabilitation exercises comprise of stretching and strengthening activities. By doing these, a person will increase the flow of blood to his neck muscles, reducing pain and spasms, while building stamina. Some of the rehabilitation activities are discussed below in this article.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
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.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 times.
The other stretch activity is the scalene stretch. Apart from these other exercises include; head curls, hand and knee extensions among other procedures. Doing these procedures for some time stretches and strengthens the muscles. Once a person has recovered, he or she should ensure to engage in aerobic activities that are safe to ensure to stay fit and the muscles are in good condition.
Before the rehabilitation program is started, the doctor will first examine the pain one has. After which he will recommend various medication to be administered and the individual to get ample rest to reduce the pain. Once the pain has subsided, the neck rehab exercises and posture lessons can then be commenced. This will prevent the discomfort from reoccurring again.
The duration for this rehabilitation procedure can take few weeks to some months depending on how severe the problem is. But individuals should not be anxious about a slow rehabilitation process as this will reduce the healing time and prevents probability of re injury. After completion of this process an individual will gain knowledge which will guide him to avoid neck injury problems.
A lot of the rehabilitation exercises comprise of stretching and strengthening activities. By doing these, a person will increase the flow of blood to his neck muscles, reducing pain and spasms, while building stamina. Some of the rehabilitation activities are discussed below in this article.
A range of motion activities are the first group. Examples of these include; head roll, shoulder roll, neck extension and flexion. The head roll is done by placing the arms to the side and letting the head roll side to side in a semi circle manner five to ten times. During the shoulder roll, an individual relaxes his arms with the head at an upright posture. The individual then lifts and rolls his shoulders in circular motion in a repeated manner also five to ten times.
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.
The stretch exercises are the other type. Example is the upper trapezius stretch which targets the trapezius muscle that connects the shoulder to the head. This one involves an individual sitting in an upright posture with right arm behind the back. The left arm is then used to gently tilt the right side of the head to the left. One should hold the stretch for 15 to 30seconds and repeat this exercise with the other side 3 times.
The other stretch activity is the scalene stretch. Apart from these other exercises include; head curls, hand and knee extensions among other procedures. Doing these procedures for some time stretches and strengthens the muscles. Once a person has recovered, he or she should ensure to engage in aerobic activities that are safe to ensure to stay fit and the muscles are in good condition.
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