Neck and back pain is very frustrating because it affects how you function on a daily basis. It makes normal movements like bending over or turning your head more difficult. According the physical therapist Dr. William Prentice, the first step you should take to treat neck and back pain is restoring range of motion through stretching exercises. Perform these exercises very gently, especially at first, because moving too forcefully or quickly can aggravate the injury and prolong your pain.
Side Neck Stretch
The Mayo Clinic recommends several neck stretches that you can perform from anywhere to alleviate neck pain. The first is the side neck stretch, which exercises the muscles that tilt your head to either side. Sit or stand upright, and look forward. Tilt your left ear toward your left shoulder until you feel light tension on the right side of your neck. Hold for 15 to 30 seconds and then tilt your head to the right to stretch the left side of your neck.
Head Turns
Head turns stretch the muscles that rotate your neck to either side. Perform the exercise just like the side neck stretch, but turn your head so your chin moves over your shoulder. Hold for 15 to 30 seconds on each side.
Chin Tucks
Chin tucks stretch the back of your neck and your upper back. Look straight ahead and then slowly move your chin toward your chest to look downward. Stop when you feel a light stretch and hold for 15 to 30 seconds.
Spinal Twists
Spinal twists, work on the back muscles and connective tissues through trunk rotation. Sit upright on a chair, and cross your left leg over your right. Place your right hand on the outside of your left knee, and gently turn to the left. Press into your left knee with your right hand to deepen the stretch. Repeat the exercise in the opposite direction.
Arm Cross
The arm cross exercise stretches your upper back muscles, especially the latissimus dorsi, or lats. Stand or sit upright and cross your left arm over your chest. Place your right hand on your left elbow and pull to increase the stretch. Hold for 15 to 30 seconds, and then repeat the exercise with your right arm, pulling it across your chest with your left hand.
Semi-Leg Straddle
The semi-leg straddle stretch is recommended by strength and conditioning specialists Thomas Baechle and Roger Earle to lengthen the muscles that extend the spine. Sit upright with your heels together in front of you and knees spread apart. Lean forward and extend your arms over your feet to stretch your lower back.
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice; 2008
- MayoClinic.com: Slide Show - Stretches you can do in your office
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
Member Comments