The function and health of the neck and back are vitally important to daily function. You must be able to turn your head comfortably to view the world around you. The everyday activities of moving, walking and lifting all involve your back. Exercise to allow for full strength and range of motion of the neck and back for optimal condition will increase your ability to enjoy life to the fullest. All stretches should be done gently and held for at least 10 seconds. If you experience an increase in pain, discontinue immediately.
Neck Range of Motion
The lateral neck stretch is done by tilting the head toward the shoulder while looking straight ahead. Flexion is obtained by bending the chin toward the chest. The extension stretch is obtained by leaning the head back up toward the ceiling. Rotation is turning your head toward your shoulder. Stretching the neck gently through these motions will allow you to move your neck freely and comfortably through normal neck range of motion. Excessive pressure and torque should always be avoided to eliminate risk of injury.
Back Range of Motion
The motion of the back allows for bending forward, twisting, extending backward and side bending. To increase forward bending, you can do a standing or sitting toe touch stretch. The goal for this is to actually be able to touch the toes while your knees remain straight. To increase your twisting range, cross your arms over your chest with your feet pointed straight ahead. Rotate in one direction as far as you can and hold, then repeat in the opposite direction. For extension, place your hands on your hips and lean backward as far as you can comfortably go. The side bend is performed standing looking straight ahead and sliding your hand as far as you can down the outside of your leg.
Strength
The strength and stabilization necessary for proper use and function is key to the health of the neck and back. All motion begins with the core muscles and these are the most important for back strength. You begin a pelvic tilt by lying on your back, with knees bent. You then contract the stomach, flattening the back to the floor. You can do the superman exercise lying flat on your stomach with your arms overhead. Raise the opposite arm and leg off the floor at the same time and hold, then repeat on the other side. This exercise can be done when on your hands and knees as well. Lying on your side, prop yourself onto one elbow so that the only body parts touching are your foot and elbow. Your muscles need to be contracted, holding your body in a straight line from head to foot. This same exercise can be done in a prone position. Balance on your elbows and your toes, contracting your muscles to maintain a straight line with the body. Avoid letting the back arch as this will create unnecessary stress on the back.
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