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    Exercises For Chronic Neck Pain: Strengthening

    Uploaded by

    melvin ekbote
    This document provides an exercise program to help reduce chronic neck pain. The program includes strengthening exercises like chin tucks and prone shoulder lifts in 3 positions to work neck and shoulder muscles. Stretching exercises like upper back stretches, ear to shoulder stretches, and pectoral stretches in 3 positions are also outlined to improve flexibility. Perform the exercises 3 to 5 days per week, holding stretches for 30 seconds and doing 10 repetitions for strengthening exercises. Consult a doctor or physical therapist if you have any concerns before starting the program.

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    © All Rights Reserved
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    Exercises For Chronic Neck Pain: Strengthening

    Uploaded by

    melvin ekbote
    85 views3 pages
    This document provides an exercise program to help reduce chronic neck pain. The program includes strengthening exercises like chin tucks and prone shoulder lifts in 3 positions to work neck and shoulder muscles. Stretching exercises like upper back stretches, ear to shoulder stretches, and pectoral stretches in 3 positions are also outlined to improve flexibility. Perform the exercises 3 to 5 days per week, holding stretches for 30 seconds and doing 10 repetitions for strengthening exercises. Consult a doctor or physical therapist if you have any concerns before starting the program.

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    exercises_for_chronic_neck_pain

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    This document provides an exercise program to help reduce chronic neck pain. The program includes strengthening exercises like chin tucks and prone shoulder lifts in 3 positions to work neck and shoulder muscles. Stretching exercises like upper back stretches, ear to shoulder stretches, and pectoral stretches in 3 positions are also outlined to improve flexibility. Perform the exercises 3 to 5 days per week, holding stretches for 30 seconds and doing 10 repetitions for strengthening exercises. Consult a doctor or physical therapist if you have any concerns before starting the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    85 views3 pages

    Exercises For Chronic Neck Pain: Strengthening

    Uploaded by

    melvin ekbote
    This document provides an exercise program to help reduce chronic neck pain. The program includes strengthening exercises like chin tucks and prone shoulder lifts in 3 positions to work neck and shoulder muscles. Stretching exercises like upper back stretches, ear to shoulder stretches, and pectoral stretches in 3 positions are also outlined to improve flexibility. Perform the exercises 3 to 5 days per week, holding stretches for 30 seconds and doing 10 repetitions for strengthening exercises. Consult a doctor or physical therapist if you have any concerns before starting the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Exercises for Chronic Neck Pain

    This strengthening and stretching program will help lessen your pain, and get you
    stronger and more flexible, so you can do the activities you enjoy with less pain and
    effort. Choose a time of day that best fits your daily routine. Please talk with your
    primary care provider or physical therapist if you have questions or concerns.

    Strengthening
    1. Chin tuck for strengthening and stretching neck muscles
    a. Lie on your back on a bed or a mat on the floor.
    b. Place a small towel under your head.
    c. Gently tuck your chin.
    d. Hold the chin tuck for 2 seconds then relax.
    Tips
    Bend your knees and put your feet on the bed or mat for
    more comfort.

    Repetitions Number of Sets Days per Week


    10 3 3 to 5
    2. Prone shoulder lifts (3 positions)
    a. Lie face down on a bed or mat on the floor.
    b. Place a pillow under your hips.
    c. Place a towel under your forehead.
    d. Place your hands at your side.
    e. Squeeze your shoulder blades together and lift your arms.
    f. Repeat in each of the 3 positions
    1. Hands at hip level
    2. Hands at shoulder level (airplane)
    3. Hands above your shoulders (superman)
    Tip
    Lift your hands only 6 inches from the floor.
    Repetitions Number of Sets Days per Week
    10 3 3 to 5

    Stretching
    1. Upper back stretch
    a. Sit or stand.
    b. Lace your fingers together in front of you.
    c. Look down at your hands and reach toward the floor
    until a gentle stretch is felt in your upper back.
    d. Hold it, then go back to the starting position.

    Tip
    Lower your hands if the stretch is too hard.
    Hold Repetitions Days per Week
    30 seconds 3 Daily
    2. Ear to shoulder stretch
    a. Sit or stand.
    b. Gently bring your ear toward your shoulder until a
    gentle stretch is felt.
    c. Hold it, then go back to the starting position.
    Tip
    Keep your shoulder down by holding on to the chair if you
    are sitting or a table if you are standing.
    Hold Repetitions Days per Week
    30 seconds 3 Daily

    3. Pectoral stretch (3 positions)


    a. Stand in a doorway and place your hands on each side
    of the doorway.
    b. For each of the 3 positions, take a small step forward
    into the doorway until a gentle stretch is felt in the
    front of your shoulder.
    c. Repeat in each of the 3 positions
    a. Hands at hip level
    b. Hands at shoulder level
    c. Hands above your shoulders
    Tip
    Keep your back straight and tighten your abdominal
    muscles.

    Hold Repetitions Days per Week


    30 seconds 3 Daily

    Created 01/2018 – BEsT Project Approved 01/2018 – Patient Education Program

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