Exercises for Neck Pain
ROTATION - When the neck is painful and limited in motion there are certain
exercises to do that will help alleviate the pain and stiffness. Rotation towards
the painful side is the first step. By rotating your head you can move the disk
away from the nerve helping stop the pain complex. One set of 10 rotations per
hour is ideal to alleviate the pressure on the nerve and stop the pain.
LATERAL FLEXION - In conjunction with rotation lateral flexion is the second step
to a pain free neck. By pulling your head over the affected side will provide the
pressure needed to move the disk off the nerve. Remember to pull hard, no pain no
gain. One set of 10 lateral bends per hour is ideal to alleviate the pressure on
the nerve and stop the pain.
EXTENSION - This is the final exercise in the triad. Extension is the most
important of the three and should ways be done last. The most awkward exercise of
the three, extension is performed by retracting your head backwards without bending
it up or down. Once retracted then the patient must look to the ceiling extending the head as far
back as possible. The farther and more painful the motion the better the response will be once
completed. When the head is fully extended the patient will rotate the head side to side, as if
saying "no" with your head. This exercise is to be repeated 1 set of 10 extensions per hour for the
best results. Once the pain stops with any of these exercises then you can stop that particular
exercise. Only continue the exercise if there is pain.
Lying Neck Extension
Tips to Help Neck Pain
Lying at the end of your bed with your head extended over the side is a good way
to reduce pressure on the joints and discs. Extension of the neck relieves the
posterior intervertebral disc pressure and thereby relieves pain. Repeated
regularly, this exercise has been shown to significantly reduce peripheral
pain and decrease nerve root compression.
DO NOT FLEX NECK
Neck flexion increases peripheral pain and nerve root compression. Bending forward
causes a mechanism of increased pressure on the anterior portion of the
intervertebral disc, pushing the soft center of the disc posterior and against