Simple Neck Exercises

 This article focusses on quick, simple and easy neck exercises. The pictures and text below make it easy.

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. This prevents stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands.

Please note that exercises can make your pain worse as well as better so please consult the simple exercise guidance before getting on with them. If you have any doubts, please consult your physio, other manual therapist or medical practitioner.

These exercises are meant to maintain range of motion or regain loss of movement in the neck region and to help control pain. Regular performance of movements can help with pain problems. They are simple and not magical in any way. If you have long term neck pain with some disability these exercises may help mobility or allow you to tolerate more activity but may not be very effective against pain.

Do each movement slowly five times, resting a short time in between each set of movements. Do two or three times a day although more often can be useful. Work out how much you should do by slowly increasing the frequency until you are doing enough or start to have problems.

Neck flexion

This is the movement of bringing the head forward so that the chin hits the chest and your face is staring straight down at the floor. Do slowly five times.

This exercise stretches the structures at the back of the cervical spine, which are often kept in a tight position in normal day to day postures. They can then become shortened and stop the neck moving naturally.

To make this more difficult you can retract the neck slightly to start with (see below) and then flex the head forward, increasing the stretch on the neck.

Neck extension

This is the movement of allowing the head to go back until the face is looking directly at the ceiling. Don’t do this movement fast or forcefully as it forces all the small joints at the back of the neck into an extreme position. This won’t do them any harm but might increase your pain.

Allow your neck to ease back steadily as you do this, leaving your neck at the end of the movement for a few seconds.

NB If you feel dizzy when you do this leave it out. Dizziness, especially if you are older, might indicate that the blood vessels in your neck are being squeezed by the position.

Rotation

Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.

Hold your neck at the end of the movement for a few seconds as this is the most valuable part of the movement to maintain or increase your movement.
NB If you feel dizzy when you do this leave it out. Dizziness, especially if you are older, might indicate that the blood vessels in your neck are being squeezed by the position.

Side flexions

Keep your head facing straight forward and try and tip your ear down towards the same shoulder. It’s difficult to do this well and without
rotating to one side. She’s doing pretty well in the picture, just lifting her chin up a little more than ideal.

This movement is quite severe on the neck joints so don’t go hard at the exercise. Don’t move from side to side in the movement as that stops you getting to the ends of the neck range and may aggravate your joints.

Neck Retraction (Chicken Tuck)

This is one of the most useful neck movements as it counteracts the tendency we all have of allowing our heads to poke forwards in a poor posture. She’s showing the extreme position of “poking chin” here.

When we sit, which many of us do a lot of the time, we tend to slump and to keep our heads up so our eyes are horizontal we arch our necks backwards slightly

This gives a continual flexion (bending) posture to the lower neck and an extension (arching) posture to the upper neck. Over time the tissues can shorten and give us stiffness and pain. Typical pains are in the neck, upper shoulders, but this posture can also give you headaches.

Here’s the end point of the movement. Keep your face straight on during the whole movement, drawing the head back and the chin down slightly.

If you get it right, you will look funny, rather like a sergeant-major in an exaggerated military neck posture. If you do it in public people will either laugh or give you funny looks!

The whole movement is like the forward and back movement that chickens make. Hold the movement at the extreme of the backward posture for a few seconds.

Upper Neck Nodding

This movement particularly moves the upper cervical joints. In our bad postural habits we tend to poke our chins forward which puts our upper neck joints into extension (arching).

The nodding movement flexes these joints and can help with upper neck pain and headaches of joint origin. This is the neutral starting position for the movement.

Lying flat on your back for this movement is the easiest way to start this movement. You can be flat on the surface like she is in the picture or have a pillow if you don’t like your head down flat on a surface.

This is the end position of the exercise. Think of your head as a bowling ball which you rotate forward to rock the neck. You should not lift the head off the surface at all. You may feel a pull in the upper neck which is often tight.

This exercise should be done with caution as you could increase your pain if you push it too hard. When you get good at the movement you can do it standing up or sitting but it is harder to get the pure joint movement than in lying down.

Related movements which may be useful

When we have neck problems it is rarely just the neck which is the problem, the pain usually involves the thoracic spine and the shoulder girdle. It is good to do shoulder girdle exercises as well to loosen up this area.

1. Shoulder shrugs
Shrug your shoulders as far up as you easily can then downwards further than normal.

Shoulder bracing (retraction)
Bring your shoulders to the front as if you are trying to get them to meet at the middle then brace them right back, pulling your shoulder blades together. Make it a large, slow, repeated movemen

Frequently asked questions related to Physiotherapy

Today's post is dedicated to those frequently asked questions have about physiotherapy.

Q: What is physiotherapy?

Physiotherapy uses a variety of techniques to help your muscles and joints work to their full potential. It can help repair damage by speeding up the healing process and reducing pain and stiffness.

Physiotherapists also have an important role in rehabilitation, for example, helping people who have had strokes to relearn basic movements. However, physiotherapists don't just offer treatment, their advice can help you prevent problems returning or even happening in the first place.

Q: What types of problem can physiotherapy help?

Virtually any condition that affects your muscles, joints or nerves. Common problems that can be helped by physiotherapy include:

•   Painful conditions such as arthritis

•   Back and neck pain, including whiplash

•   Problems affecting children including cerebral palsy

•   Pregnancy related symptoms such as back pain and stress incontinence

•   Upper limb work related problems, also known as repetitive strain injury (RSI)

•   Asthma and other breathing difficulties

•   Sports injuries

•   Strokes and other neurological problems

•   Symptoms of stress and anxiety.

Q: What does the treatment involve?

Before any action is taken, the physiotherapist will assess your condition, diagnose the problem and help you understand what's wrong. They will work with you to develop an effective treatment plan that takes into account your lifestyle, leisure activities and general health. This will include advice on how you can help yourself, for example, you may be shown exercises that you can do between treatment sessions. Where appropriate, physiotherapists also advise carers how they can help.

Physiotherapists use a variety of treatments. For example:

•   Exercise programs - designed to improve mobility and strengthen muscles

•   Manipulation and mobilisation - to reduce pain and stiffness

•   Electrotherapy - for example, ultrasound to speed up the healing process

•   Acupuncture - used by some physiotherapists qualified to practice this technique

•   Hydrotherapy - exercise in water

•   Massage.

Q: What should I do if I injure myself? Do I need to be referred by a MD, or can I make an appointment to see a physiotherapist immediately?

If the nature or extent of your orthopedic injury is unclear, you must make an appointment for a consultation with your personal medical physician or specialist. The specialist may in turn recommend x-rays, medication or any other course of action, which is deemed appropriate, including perhaps physiotherapy.

If, however, you are very familiar with your injury, and you know that a physiotherapist can address it, you may choose to skip the medical consultation and make an appointment directly with our physiotherapy services. But remember, when in doubt about the nature of your injury, consult a physician. These consultations are fully covered by Medicare, so there's no need to gamble.

Q: How effective is physiotherapy?

Physiotherapists measure their clinical effectiveness by the same standards applied to other health professionals, including doctors and nurses. This is done through independent research to prove that physiotherapy works. For example, studies show that exercise-based cardiac rehabilitation, led by physiotherapists, results in a reduction of sudden death rates after a heart attack by 25 per cent. There is also strong evidence that physiotherapy is an effective treatment for back pain.

To ensure physiotherapists in Quebec apply equally high standards, the Order des Physiotherapeutic du Quebec, the professional body representing physiotherapists, circulates guidelines based on research to all its members.

Thanks you reading our post. If there is anything we left out please feel free to comment your question below, we'd be happy to help you.

Therapeutic Ultrasound In Physical Therapy

THERAPEUTIC ULTRASOUND IN PHYSICAL THERAPY

Ultrasound is a therapeutic modality that has been used by physical therapists since the 1940s. Ultrasound is applied using a round-headed wand or probe that is put in direct contact with the patient's skin. Ultrasound gel is used on all surfaces of the head in order to reduce friction and assist in the transmission of the ultrasonic waves. Therapeutic ultrasound is in the frequency range of about 0.8-3.0 MHz.

The waves are generated by a piezoelectric effect caused by the vibration of crystals within the head of the wand/probe. The sound waves that pass through the skin cause a vibration of the local tissues. This vibration or cavitation can cause a deep heating locally though usually no sensation of heat will be felt by the patient. In situations where a heating effect is not desirable, such as a fresh injury with acute inflammation, the ultrasound can be pulsed rather than continuously transmitted.

Ultrasound can produce many effects other than just the potential heating effect. It has been shown to cause increases in tissue relaxation, local blood flow, and scar tissue breakdown. The effect of the increase in local blood flow can be used to help reduce local swelling and chronic inflammation, and, according to some studies, promote bone fracture healing. The intensity or power density of the ultrasound can be adjusted depending on the desired effect. A greater power density (measured in watt/cm² is often used in cases where scar tissue breakdown is the goal.

Ultrasound can also be used to achieve phonophoresis. This is a non-invasive way of administering medications to tissues below the skin; perfect for patients who are uncomfortable with injections. With this technique, the ultrasonic energy forces the medication through the skin. Cortisone, used to reduce inflammation, is one of the more commonly used substances delivered in this way.

A typical ultrasound treatment will take from 3-5 minutes depending on the size of the area being treated. In cases where scar tissue breakdown is the goal, this treatment time can be much longer. During the treatment the head of the ultrasound probe is kept in constant motion. If kept in constant motion, the patient should feel no discomfort at all. If the probe is held in one place for more than just a few seconds, a build up of the sound energy can result which can become uncomfortable. Interestingly, if there is even a very minor break in a bone in the area that is close to the surface, a sharp pain may be felt. This occurs as the sound waves get trapped between the two parts of the break and build up until becoming painful. In this way ultrasound can often be used as a fairly accurate tool for diagnosing minor fractures that may not be obvious on x-ray.

Some conditions treated with ultrasound include tendonitis (or tendinitis if you prefer), non-acute joint swelling, muscle spasm, and even Peyronie's Disease (to break down the scar tissue). Contraindications of ultrasound include local malignancy, metal implants below the area being treated, local acute infection, vascular abnormalities, and directly on the abdomen of pregnant women. It is also contraindicated to apply ultrasound directly over active epiphyseal regions (growth plates) in children, over the spinal cord in the area of a laminectomy, or over the eyes, skull, or testes. 

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DIY Physiotherapy For Minor Sprains

DIY PHYSIOTHERAPY

Some minor aches and pains aren't serious enough for a trip to the doctors.

Below are five top tips which will nurse your body back to fitness in no time.

But if aches or pains persist, consult medical advice immediately.

RACQUET STRETCH

After a long hard game of tennis or squash, your hands and forearms may be a bit stiff.

An easy stretch is to clasp your hands together interlocking your fingers and pushing them away from you leading with your palms.

This will stretch the forearm muscles bringing blood flow to the area to ease the tension.

EASY P-EASY

The peas can come in real handy

A simple tip for a ready-made ice bag for those untimely knocks and sprains.

The next time you go grocery shopping, put your own order in for a 2kg bag of frozen peas.

When you need some ice just place the bag of frozen peas in a hand towel and voila....your own ready-made ice pack.

TENNIS BALL MASSAGE

For tired or achy feet after a long day in the field, grab a tennis ball, take off your socks and take a well-earned seat.

Place the ball under your foot and gently roll it back and forth from your heel to your toes.

To finish the foot massage off, put your feet in a tub of warm water for about five minutes to boost the blood flow.

TOWEL WORKOUT

Ever woken up with a stiff back that has come from nowhere?

The towel has plenty of good uses

An easy self-help treatment is to lie on the floor on your back with that trusty tennis ball again or rolled-up towel placed under the stiff area.

Now take 10 deep, slow breaths.

This will mobilise your chest cage and vertebrae helping to loosen up the stiff joint in your back.

If your pain gets worse or does not go away after a few days, consult your doctor or physio.

If you have suffered from a sprained ankle you can often get swelling for weeks later.

An easy way to get rid of this is to dunk your ankle in hot and cold baths.

Place ice water in one tub and bearable hot water in another and alternate between the two every two minutes.

Do this five times, making sure that you start and end with the cold bath.

The hot and cold treatment opens and closes your vessels helping to generate circulation and flush out the ankle of any excess fluid and swelling

NB, please note these are not long term injuries, if symptoms persist seek medical advice or go and see your physiotherapist for advice.

Pregnancy & Low Back Pain: They Go Together Like Pickles & Ice Cream

Ask any pregnant woman if her back hurts and the majority of them will scream “YES!!!!!”  Especially those who are further along in their pregnancy.  Pregnancy and low back pain seem to go together like pickles and ice cream.

So, what causes back pain during pregnancy?

It is usually caused by strain on the back muscles.  In mid-pregnancy, an expectant mom’s center of gravity changes.  In response to that, her posture changes.  Most women begin to lean backward in the later months of pregnancy, which makes their back muscles work harder.

Pregnancy hormones may contribute to back pain as well.  A hormone relaxes the ligaments in the strong, weight-bearing joints in the pelvis.  This loosening makes the joints more flexible, but it can cause back pain if the joints become too mobile.

What can a pregnant woman do to prevent back pain during pregnancy?

To help prevent or ease back pain, be aware of how you stand, sit, and move.  Here are some tips that may help:

▪   Wear low-heeled (but not flat) shoes with good arch support

▪   Ask for help when lifting heavy objects

▪   When standing for long periods, place one foot on a stool or box

▪   If your bed is too soft, have someone help you place a board between the mattress and box spring

▪   Do not bend over from the waist to pick things up – squat down, bend your knees, and keep your back straight

▪   Sit in chairs with good back support, or use a small pillow behind the low part of your back

▪   Try to sleep on your side with one or two pillows between your legs for support

▪   Exercise – walking, light weight-lifting, and water aerobics are safe to do for most pregnant women

What can a pregnant woman do to ease back pain?

Apply heat or cold to the painful area or massage it*.  If that doesn’t work, ask your OB/GYN to refer you to a Licensed Physical Therapist who has experience with pregnant women.   An experienced Physical Therapist can help an expectant mother do exercises that can help lessen backache.  Such exercises strengthen and stretch muscles that support the back and legs and promote good posture – keeping the muscles of the back, abdomen, hips, and upper body strong.

When should a pregnant woman contact her healthcare provider about back pain?

If you have severe pain, or if pain persists for more than 2 weeks, you should contact your healthcare provider.

*Massage Therapy should NOT be performed during the first trimester.

Sources:

August 2011: American College of Obstetricians & Gynecologists

Journal of Physical Activity and Health, 2011, 8 309-320.

Pregnancy and Back Pain

PREGNANT WOMAN WITH BACK PAINS: CAN YOU AVOID IT?

Many factors predispose the pregnant woman to back pains.  In fact, we know that 70% of the population will come across back pains in their life.  However, even with the predisposing factors, it is possible to go through a pregnancy with a healthy back.  

Some good and practical advice from your physiotherapist can help prevent this problem.

Many changes disrupt a woman during pregnancy.  

For example, the weight of the stomach shifts the gravity centre of the body towards the front, creating the abdominal muscles to release and  the pelvis to tilt provoking a larger lumbar curve (lower back).  This makes the back rounder at the thorax level as well as the chin point towards the front.



On top of all the biomechanical and postural changes, the pregnant woman’s ligaments release with the secretion of a particular pregnancy hormone called relaxin.  The secretion of this hormone increases during the first two trimesters of the pregnancy only to slowly die down until the end.

The releasing of the ligaments is at its peak during the 7th month.  

Result?

The joints of the pelvis and spine become slightly hypermobile and therefore more vulnerable to trauma and pain.

If the woman is not careful, she could suffer from articular pain towards the 6th month of her pregnancy.  

The pain will be more apparent if she is sitting or standing too long, if she is forcing to lift something while turning or simply walking.  

We will observe a waddle in the walk of the pregnant woman.  We must also mention the fact that women with pre-existing back problems should be twice as careful.



What should you do? 

Prevention



Here are some tips from your physiotherapist:

            

            Avoid staying seated or standing too long;

            Avoid wearing high heels (they increase the lumbar curve);

            Adopt a good posture.


To check or correct the posture, do the following exercise:



Standing, back against the wall, feet 5 to 8 cm from the wall, squeeze your stomach, tighten your buttock, slightly bend the knees, shoulders straight and hold your chin in.  While doing this exercise, the back must stay glued to the wall.

            While you are sitting, put a telephone book under your feet so that your knees are slightly more elevated than your hips.  This position reduces tension in your lower back;

            When picking up a child or object, always bend your knees to lower yourself to the child’s level.  When you are holding the child, hold him in the centre.  This will prevent tensions on the articulations of the back.

            Always work facing to what you are doing.  Avoid creating torsions of your trunk when picking up an object.

            If you must stay standing for a long period of time, avoid putting all the weight on one leg.  Balance the weight to both your legs.  There are now anti-fatigue carpets on the market.  Why not try one!

            When you sleep, if you sleep on your side, place a pillow between your legs, and if you sleep on your back, put a pillow under your knees.  This will remove the tension on the articulations of the lower back area.


These are simple tips you can follow.  They are useful to all but the application of these tips is most important while a pregnancy.  


Unfortunately, a woman is predisposed to articular problems which develop back pain.  It is preferable to consult a physiotherapist for an evaluation.  Solutions to this problem exist but we must first determine the cause of the problem

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