Neck: Five Exercises To Help Your Neck Stay Pain-Free

 The neck is the most flexible part of your spine and just like any other area of the body, movement exercises and good posture are important to maintain its health. Neck pains can be brought on or aggravated by how you treat this vital structure. We often neglect our neck when it comes to exercises, focusing instead on our legs or heart. So try these helpful hints and incorporate them into your daily routine. 
Moving your neck slowly through all its ranges is key. It is important to do pure movements rather than combinations, rolling the neck around like a ball and socket joint (such as the hip or shoulder) is to be avoided — at all costs! Do NOT roll your neck around 360 degrees like they taught you in high school P.E. . It will grind away the discs.
  
Instead: Do these Fifteen seconds each, every morning when you get out of the shower. Never “Bounce”, Just pull slowly.
  
1) Flex the neck forward with both your hands clasped together on the top of the back of your head and pull down until your chin touches the top of your chest.
  
2) Then, with your hands under your chin, push slowly and bend your neck backwards, chin to the sky. These movements should not cause pain if they are done slowly and you have no pre-existing injury. 
  
3) With your Right Arm and hand at your right side, take your left hand and cup yiur Right Ear. Pull.
  
4) With Your Left Arm and hand at your left side, take your Right hand and cup your Left Ear. Pull.

  * In 3 & 4 above, it is important that the hand that is at your side STAYS there and does not move. If it does, ride up your side, then you are doing nothing to your neck. 5) The last movement is rotation. Simply rotate your chin slowly so that you are looking over one shoulder. None of these movements should cause pain or make you dizzy. If they do, then it’s a sign you have a neck injury.   

 An important aspect of neck function is how the shoulder girdle influences neck posture and motion. Try rolling your shoulders forwards and backwards, stretching slowly, to help ease tension at the neck. General exercises such as fast paced walking or hiking are important for your neck too. Remember, your spine is the core of your body and walking is one of the least “injury-producers,” something you can keep up well into your later years.  
  
 Lastly, make sure your neck posture is kept upright when you are talking on the phone, driving, reading, doing other tasks, or sleeping.  We have specially made down pillows that fit the weight of your head and are super Hypo-Allergenic.  These are the best for sleeping and support.   

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