In this article we will discuss neck exercises to relieve neck pain caused by poor neck alignment problems are designed consisted of stretching exercises, strength training , and aerobic exercises trigger points (trigger point) is . Stretching and strengthening exercises described in the first part of the week ....
Chronic or recurrent neck pain may be extremely debilitating and may also upper back pain , and headache is Tyghhshanh . It comes with a stiff neck and joint symptoms may be painful for a person to even the simplest activities . A proper exercise program that targets the neck, often the symptoms .
Neck stretching exercises : stretching and flexibility exercises, range of motion and elasticity to maintain or strengthen the neck to the painful area . Note that as a rule it is better to stretch the neck to do every day , and do some stretching exercises several times a day .
Strengthening neck and neck with strength training will help you maintain the correct position and neck pain in the neck to prevent Vdkrdn . Strengthening the base of the neck as you do every other day to give muscles a chance to recover .
Aerobic exercises : aerobic exercises, blood flow to the muscles and soft tissues of the neck and upper part of the increase , and thus help to relax the muscles and increase range of happy . In addition, substances called endorphins are released after 30 to 40 minutes of aerobic exercise . Endorphins are the body's natural analgesic drug that helps to reduce neck pain . Aerobic exercises you can do every day . Good choices include aerobic exercise using a treadmill, stationary bike , or car , or Alyptykal sports cars like the bike arm . In most modes of exercise , before exercise should take your pain under control .
Gradually moving the joints of the cervical range of motion and stretching exercises can increase over time to decrease pain during routine movements
Methods of Pain Control : A variety of options for your neck pain , including warm compresses ( a towel Daghshdh ) to warm up the muscles and joints Sftshdh and easier to stretch . After exercise, cool compresses ( a bag of frozen water that is wrapped in a towel ) to reduce inflammation of the muscles and joints put on them . Nonsteroidal anti-inflammatory drugs, non-prescription drugs such as ibuprofen to relieve pain and reduce inflammation of use. Inflammatory drugs and analgesics prescribed by a doctor if necessary ( such as corticosteroid or naproxen ) for pain relief use.
Neck stretching exercises
When do you head and shoulders above the group of short muscles are constricted neck pain begins. The stretching exercises to help relieve neck pain :
A) Pull the corner of the wall
A basic exercises to stretch the muscles of the chest and shoulder workout , " stretching the corners of the wall " is. This stretching exercise to do this :
• a distance of 60 cm from the front wall and stand in the corner .
• feet should be together .
• Let each Sadhaytan on the wall , so that Rnjhaytan be slightly below shoulder height .
• Do not lean forward until you feel pain in the front of the shoulder and chest to the point where you feel the stretch .
• In this stretch for 30 seconds to one minute stay .
This stretching exercise 3 to 5 times a day. This exercise should be done before doing any strength training the neck .
B ) stretching the levator scapula muscle.
Muscle tension " levator scapula " ( shoulder blade muscle Blndknndh ) is useful for neck pain relief . Levator muscle of scapula muscle is often tight and can be very painful at Atsalsh the shoulder blade . This stretching exercise sitting or standing can do:
• If the side wall , the side Rnjtan take Shanhtan above .
• In this situation, the Rnjtan lean on the wall . The outer part of the shoulder blade upward and downward into the interior of the cube is drawn in levator scapula muscle .
• Then turn your head from side to Chanhtan be stretched out to the side and down , the back of your neck will be stretched .
• Put the fingers of your other hand on the crown of your head and gently pull your head forward slightly to increase the amount of stretch .
• Hold for 30 seconds to a minute in this case .
Exercises to strengthen the neck
Strengthening exercises for the muscles of the neck muscles are depleted holder Rastknndh flexor muscles of the upper chest and deep neck muscles while Sabaksypytal Askaln and neck are stretched too . Neck strengthening exercises to relieve neck pain, the following will help .
Lower chin.
One of the most effective exercises for neck pain exercises for dealing with the situation , " the lower jaw » (chin tuck) is . This exercise not only strengthen the muscles that pull your head back up towards the shoulders (the upper part of the chest muscles Rastknndh ) , but Askaln muscles (three pairs of muscles in the lateral neck ) and Sabaksypytal ( three muscles behind the column cervical spine are connected ) will also be stretched .
You can do this exercise several times throughout the day in various situations , for example when sitting in the car or at the desk to do . Repeat this exercise throughout the day also helps you get used to hold the neck in place . This exercise neck pain and shoulder blade , especially when just starting out is helpful.
This training is often recommended for the first time in the wall stand against the wall and you turn your back straight and keep your feet away from the wall is about 7.5 cm
This move will proceed as follows :
• Fqrattan the column to the wall on the taskbar, pull the upper back and neck so that your back is in contact with the wall . Meanwhile the Chanhtan the lower head is pulled back and you look up not
• Hold for 5 seconds, your head is in contact with the wall .
• Repeat this exercise 10 times .
• After this exercise 10 times , try this exercise while standing or sitting, do not lean against the wall .
Repeat this exercise 5 to 7 times a day do you . When sitting in the car , you can use the Tandem seat as support to do this exercise .
While this exercise may be partially Askaln muscles , muscles of the neck and collar bone side ( in front of chest, dragged ) , placed under tension . The head and neck muscles along with the muscles that are located in the skull base ( Sabaksypytal muscles ), muscle stiffness , which are normally required to have traction . The muscles in the front of the neck and upper part of the neck muscles are usually weak and are in need of strengthening .
If you always hold your head too bent forward , at the beginning of this exercise may not be able fully to the rear of your head against the wall and you 'll . In these cases it is recommended that you do not feel much pain , get your head back .
Prone Cobra exercise in
An advanced workout for the muscles of the neck and upper shoulder blade and back are strengthened , Cobra exercises in the prone position . To perform this exercise, lie down on the floor to the prone position . In the prone position the force of gravity as resistance to strengthen muscles used .
• are prone to lie down on the floor for convenience Lvlhshdh put a towel on your forehead .
• Place the arms at the sides of the body , so put your palms on the floor .
• tongue stuck to the roof of the mouth ( front neck muscles that stabilize and strengthen them takes time ).
• Shanhhaytan blades closer together to try and get your hands off .
• Sadhaytan into the turn , so that the palm of your hands outward and upward Shsthaytan be .
• 2.5 cm from the forehead to gently lift the towel , but all look to have been pinned on the floor ( do not use your head back and look forward to )
• 10 seconds remain in this position . Repeat this exercise 10 times .
Warm-up exercises back
Another important practice exercises to warm up a position behind (back burn) is . In this exercise while standing on the top taskbar and feet turn your back to the wall 10cm away from the wall , do.
• Consider a situation similar to that in the previous exercise ( Lower jaw ) so that you can have your head against the wall .
• Try to turn your back to the wall of the lower portion of the paste.
• elbows , forearms and back of hands and fingers to put on the wall , so that should be Shanhhaytan Mchhaytan in height .
• To the extent that you can , arms, hands, head , touch your finger to the wall , slowly slide your hands above your head and slowly down .
• Repeat this exercise 10 times , and 3 to 5 times a day to do it .
Chronic or recurrent neck pain may be extremely debilitating and may also upper back pain , and headache is Tyghhshanh . It comes with a stiff neck and joint symptoms may be painful for a person to even the simplest activities . A proper exercise program that targets the neck, often the symptoms .
Neck stretching exercises : stretching and flexibility exercises, range of motion and elasticity to maintain or strengthen the neck to the painful area . Note that as a rule it is better to stretch the neck to do every day , and do some stretching exercises several times a day .
Strengthening neck and neck with strength training will help you maintain the correct position and neck pain in the neck to prevent Vdkrdn . Strengthening the base of the neck as you do every other day to give muscles a chance to recover .
Aerobic exercises : aerobic exercises, blood flow to the muscles and soft tissues of the neck and upper part of the increase , and thus help to relax the muscles and increase range of happy . In addition, substances called endorphins are released after 30 to 40 minutes of aerobic exercise . Endorphins are the body's natural analgesic drug that helps to reduce neck pain . Aerobic exercises you can do every day . Good choices include aerobic exercise using a treadmill, stationary bike , or car , or Alyptykal sports cars like the bike arm . In most modes of exercise , before exercise should take your pain under control .
Gradually moving the joints of the cervical range of motion and stretching exercises can increase over time to decrease pain during routine movements
Methods of Pain Control : A variety of options for your neck pain , including warm compresses ( a towel Daghshdh ) to warm up the muscles and joints Sftshdh and easier to stretch . After exercise, cool compresses ( a bag of frozen water that is wrapped in a towel ) to reduce inflammation of the muscles and joints put on them . Nonsteroidal anti-inflammatory drugs, non-prescription drugs such as ibuprofen to relieve pain and reduce inflammation of use. Inflammatory drugs and analgesics prescribed by a doctor if necessary ( such as corticosteroid or naproxen ) for pain relief use.
Neck stretching exercises
When do you head and shoulders above the group of short muscles are constricted neck pain begins. The stretching exercises to help relieve neck pain :
A) Pull the corner of the wall
A basic exercises to stretch the muscles of the chest and shoulder workout , " stretching the corners of the wall " is. This stretching exercise to do this :
• a distance of 60 cm from the front wall and stand in the corner .
• feet should be together .
• Let each Sadhaytan on the wall , so that Rnjhaytan be slightly below shoulder height .
• Do not lean forward until you feel pain in the front of the shoulder and chest to the point where you feel the stretch .
• In this stretch for 30 seconds to one minute stay .
This stretching exercise 3 to 5 times a day. This exercise should be done before doing any strength training the neck .
B ) stretching the levator scapula muscle.
Muscle tension " levator scapula " ( shoulder blade muscle Blndknndh ) is useful for neck pain relief . Levator muscle of scapula muscle is often tight and can be very painful at Atsalsh the shoulder blade . This stretching exercise sitting or standing can do:
• If the side wall , the side Rnjtan take Shanhtan above .
• In this situation, the Rnjtan lean on the wall . The outer part of the shoulder blade upward and downward into the interior of the cube is drawn in levator scapula muscle .
• Then turn your head from side to Chanhtan be stretched out to the side and down , the back of your neck will be stretched .
• Put the fingers of your other hand on the crown of your head and gently pull your head forward slightly to increase the amount of stretch .
• Hold for 30 seconds to a minute in this case .
Exercises to strengthen the neck
Strengthening exercises for the muscles of the neck muscles are depleted holder Rastknndh flexor muscles of the upper chest and deep neck muscles while Sabaksypytal Askaln and neck are stretched too . Neck strengthening exercises to relieve neck pain, the following will help .
Lower chin.
One of the most effective exercises for neck pain exercises for dealing with the situation , " the lower jaw » (chin tuck) is . This exercise not only strengthen the muscles that pull your head back up towards the shoulders (the upper part of the chest muscles Rastknndh ) , but Askaln muscles (three pairs of muscles in the lateral neck ) and Sabaksypytal ( three muscles behind the column cervical spine are connected ) will also be stretched .
You can do this exercise several times throughout the day in various situations , for example when sitting in the car or at the desk to do . Repeat this exercise throughout the day also helps you get used to hold the neck in place . This exercise neck pain and shoulder blade , especially when just starting out is helpful.
This training is often recommended for the first time in the wall stand against the wall and you turn your back straight and keep your feet away from the wall is about 7.5 cm
This move will proceed as follows :
• Fqrattan the column to the wall on the taskbar, pull the upper back and neck so that your back is in contact with the wall . Meanwhile the Chanhtan the lower head is pulled back and you look up not
• Hold for 5 seconds, your head is in contact with the wall .
• Repeat this exercise 10 times .
• After this exercise 10 times , try this exercise while standing or sitting, do not lean against the wall .
Repeat this exercise 5 to 7 times a day do you . When sitting in the car , you can use the Tandem seat as support to do this exercise .
While this exercise may be partially Askaln muscles , muscles of the neck and collar bone side ( in front of chest, dragged ) , placed under tension . The head and neck muscles along with the muscles that are located in the skull base ( Sabaksypytal muscles ), muscle stiffness , which are normally required to have traction . The muscles in the front of the neck and upper part of the neck muscles are usually weak and are in need of strengthening .
If you always hold your head too bent forward , at the beginning of this exercise may not be able fully to the rear of your head against the wall and you 'll . In these cases it is recommended that you do not feel much pain , get your head back .
Prone Cobra exercise in
An advanced workout for the muscles of the neck and upper shoulder blade and back are strengthened , Cobra exercises in the prone position . To perform this exercise, lie down on the floor to the prone position . In the prone position the force of gravity as resistance to strengthen muscles used .
• are prone to lie down on the floor for convenience Lvlhshdh put a towel on your forehead .
• Place the arms at the sides of the body , so put your palms on the floor .
• tongue stuck to the roof of the mouth ( front neck muscles that stabilize and strengthen them takes time ).
• Shanhhaytan blades closer together to try and get your hands off .
• Sadhaytan into the turn , so that the palm of your hands outward and upward Shsthaytan be .
• 2.5 cm from the forehead to gently lift the towel , but all look to have been pinned on the floor ( do not use your head back and look forward to )
• 10 seconds remain in this position . Repeat this exercise 10 times .
Warm-up exercises back
Another important practice exercises to warm up a position behind (back burn) is . In this exercise while standing on the top taskbar and feet turn your back to the wall 10cm away from the wall , do.
• Consider a situation similar to that in the previous exercise ( Lower jaw ) so that you can have your head against the wall .
• Try to turn your back to the wall of the lower portion of the paste.
• elbows , forearms and back of hands and fingers to put on the wall , so that should be Shanhhaytan Mchhaytan in height .
• To the extent that you can , arms, hands, head , touch your finger to the wall , slowly slide your hands above your head and slowly down .
• Repeat this exercise 10 times , and 3 to 5 times a day to do it .
