Simple exercises in sitting for the neck region:
(stretching, improving mobility, strengthening and maintaining alignment)All exercises are performed sitting in a chair, maintaining a gentle chin tuck and gently pulling the navel in towards the spine.
1. Shrug the shoulders up to the ears, hold this position for 6 seconds, gently release the shrug to return to the starting position.
– Remember to breath throughout the exercise routine – inhale as you shrug the shoulders up, exhale on lowering the shoulders.
2. Gently place the fingertips on the shoulders.
– Move the elbows in large circles, ensure a controlled
movement and remember to breath throughout the exercise.
– Perform a set of 5 circles in a forward direction, repeat 5 times
in both directions.
3. Tuck the chin in, keep the shoulders relaxed and slightly pulled back.
– Keep the chin parallel to the floor, elongating the back of the neck.
– Hold the position for 6 seconds, then gently return to a neutral position.
– Repeat exercise 5 more times.
- Gentle rotation stretches: To be performed to the left and right, 5 stretches to each side.
a) Turn the head to the right, keep shoulders relaxed and hold rotation for 6 seconds. Repeat on the left side.
– Move in a controlled, slow manner.b) Repeat the rotation exercises to each side as before, now use the left hand on the right cheek to gently facilitate the stretch, moving only into a stretch that can be comfortably tolerated.
– Maintain the stretched position for 6 seconds, gently release and return to the starting position.
– Repeat on the left side, using the right hand on the left cheek to facilitate the stretch.
Isometric exercises are safe, easy and
effective to strengthen neck muscles. Isometrics are exercises where muscles contract, but the length of the muscle does not change and the joint does not move.
This exercise should be performed in all directions, pushing the head forward against resistance, backward, to the left and right side, and turning the head left and right.
– The hand(s) are used to give resistance to the direction of the force.
– Hold each exercise for 6 seconds and repeat 6 times.Reference: Berger, P. 2003. The journey to pain relief. 1st Edition. South Africa. Hunter House.
Reference: Berger, P. (2003). The journey to pain relief. 1st Edition. South Africa. Hunter House. Pages 223 – 224.