Neck stretching exercises pdf

N e c k p a i n university of california, berkeley. Turn head to rightleft as far as you can until you feel a stretch. This prevents stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands. Slowly roll your head towards the left and then the right. Gently bend your neck in attempts to touch your left ear to your shoulder. Gently nod head by bringing your chin toward your adams apple. These moves focus on stretching neck muscles and alleviating pressure on the nerve. You should feel the back of your neck stretch and the front of your neck tighten. Back and neck pain are the most common problems encountered almost every person at one or other time in their life. Mild pain, however, may be relieved with gentle exercises. Try these moves to loosen a tense neck, banish pain, and gain flexibility.

To selfmassage, gently rub your neck with your fingers for several minutes. Gently bend your neck in attempts to touch your right ear to your shoulder. Neck range of motion exercises, neck exercises one very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. But as with any other part of your body, exercises and stretches can. Hold your neck with your hands or sit or stand against a wall with the back of your head against the wall for some support. You should consult your physician or other health care professional before starting a hasfit program or any other fitness program to determine if it is. How many exercises will help reduce high blood pressure problems it is still vital there are various dynamic flexibility exercises that can be applied as members of your. Alternatively, heat can be applied for 1015 minutes by taking a warm shower, using a moist warm towel, or using a heating pad. After an injury or surgery, an exercise conditioning program will help you return. Stretching exercises can help to relax the neck muscles and restore range of motion fig. To ensure that this program is safe and effective for you, it should be performed under your doctors supervision. Stop when a stretch is felt in the right side of your neck. Simple exercises to stretch and strengthen your neck.