neck pain exercises

Core Exercises for Neck Pain

neck pain exercisesFrom time to time we all get a  stiff neck. If you are waking up with a neck ache in the morning, you may not realize that the problem didn’t start overnight. It usually takes many years to develop neck pain. When your pillow is too low, your neck is not supported properly and the joints between your vertebrae in your neck will compress onto each other. This causes stiffness in the morning when you wake up. Furthermore, if your pillow is too soft, your muscles will be working through the night to help stabilize your neck.

Also, maladies like arthritis, degenerative disc disease, and weak muscles can degrade the spine. Over time, the wear and tear take a toll, and we end up with a stiff neck. It’s also important to take measures to prevent osteoporosis. Bone loss in the spine may lead to compression fractures of spinal cord vertebrae. This can lead to promoting a stooped posture that will contribute to neck pain. However, by doing regular weight-bearing exercises, such as walking, dancing, yoga, or tai chi you can help prevent osteoporosis and neck pain.

Exercises to Prevent Neck Pain

Maintaining the strength of your core muscles in your abdomen, back, and buttocks are important in preventing neck pain. Strengthening your core muscles helps to make sure your neck and shoulder muscles fo not get overworked. Once you strengthen your core muscles, everything falls into line a little better. It has an effect similar to adding a pillow to support your back.

When exercising remember to breathe deeply to increase oxygen flow. Here are some core strengthening exercises to improve neck pain. These can be practiced from the comfort of your home.

Core Exercises to Strengthen the Neck

1. Chair Stand

  • Sit in a chair with your feet hip-width apart.
  • Place your hands on your thighs.
  • Tighten your abdominal muscles. Exhale as you slowly stand up.
  • Slowly sit down.
  • Repeat 8 to 10 times.

2. Single Leg Raise

  • Sit straight in a chair with your hands resting on your legs and your feet on the floor.
  • Exhale as you slowly lift your leg as high as you comfortably can.
  • Return to starting position.
  • Repeat 8 to 10 times.
  • Repeat another 8 to 10 times with the other leg.

3. Chair Stand

  • Sit with your feet a few inches apart, your left heel even with the toes of your right foot, and your hands on your thighs.
  • Tighten your abdominal muscles. Exhale as you slowly stand up.
  • Slowly sit down.
  • Repeat 8 to 10 times.
  • Alternate foot positions and repeat.

4. Heel Raise

  • Stand straight behind the chair, holding the back with your feet hip-width apart and your weight evenly distributed.
  • Tighten your abdominal muscles.
  • Lift up on your toes until you’re standing on the balls of your feet. (Don’t let your ankles roll inward or outward.)
  • Slowly lower your heels to
    the floor.
  • Repeat 8 to 10 times.
  • (This exercise improves balance and posture to help prevent neck pain.)

5. Front Plank on Table

  • Stand facing a table with your feet together.
  • Tighten your abdominal muscles and lower your upper-body weight onto your forearms on the table.
  • Clasp your hands together and align your shoulders directly
    over your elbows.
  • Step back on the balls of your feet until you are balancing your body in a line like a plank. (Don’t arch or bend your back.)
  • Hold for 15 to 60 seconds.

6. Standing Side Leg Lift

  • Stand straight behind a chair, holding the back with your feet together and your weight evenly distributed.
  • Slowly lift your leg to the side until your foot is about six inches from the floor.
    (Don’t turn your foot out.)
  • Repeat 8 to 10 times.
  • Repeat another 8 to 10 times with the other leg.

Exercise Tips

Low Impact – Keep the impact low. Low impact exercises help keep joint stress low while you move.

Apply heat – Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat such as a warm towel, or a shower should be warm, not hot, and should be applied for about 20 minutes.

Go slow –  Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice swelling or redness.

Move gently – Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.

Ice afterward –  Apply ice to your joints for 15-20 minutes as needed after exercising, especially after an activity that causes joint swelling.

Joint Supplements – Taking a daily joint care supplement like Flexcin can help to rebuild damaged joint tissue and cartilage and decrease joint discomfort.

Trust your instincts and don’t exert more energy than you think your joints can handle when starting a new exercise regime. Take it easy and slowly increase your exercise length and intensity as you make progress.

At Flexcin we have been making joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide a supplement with powerful all-natural ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.

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