Rheumatoid arthritis is an inflammatory joint disease that destroys your neck joints, according to the American Academy of Orthopaedic Surgeons. This disease causes severe pain and stiffness in your neck. Gentle exercising of your neck joints can energize you while strengthening the surrounding muscles. Consult your doctor before starting any exercise routine.
Neck Turns
Stretch your neck muscles by doing neck turns, the Mayo Clinic advises. Sit upright in a chair, or stand. If standing, hold onto a firm chair for support. Slowly turn your head to the right; hold this position for 10 seconds. Gently return your head to the straight-ahead position; relax for five seconds. Repeat this exercise four more times to your right, The Physiotherapy Site instructs. Then perform it five times by turning your head to the left. Repeat this exercise 10 times throughout the day. To prevent injury, do not turn your head from the right to the left, or vice versa, in one movement. Use gentle movements throughout this exercise to prevent dizziness or other injury.
Shoulder Bracing
Exercising your shoulders will help your neck, The Physiotherapy Site counsels. Sit upright in a chair, and slowly bring your shoulders forward. Hold this position for three seconds, then slowly bring your shoulders back, and pull your shoulder blades together. Hold for three seconds, then return your shoulders to the original, neutral position. Relax for 10 seconds. Repeat this exercise another 10 times. Perform this exercise throughout the day.
Shoulder Blade Press
Stretch your neck and shoulder muscles by doing an exercise resembling a W. Either sit upright in a firm chair or stand for this exercise, the Arthritis Foundation instructs. Place your feet firmly on the floor. Lift your arms and bend your elbows. Bring your hands to your shoulders, keeping your palms facing away from you. At this point, you will look like the letter “W.” Do not slouch your shoulder blades, and keep them relaxed. Slowly bring your elbows back, as if trying to pinch your shoulder blades together. Hold this stretch for three seconds. Return your arms to the original position. Relax for 10 seconds. Repeat this exercise six times.
Door Push-Up
Wall push-ups will strengthen and stretch your neck, shoulder, and chest muscles, the Arthritis Foundation notes. Stand with your feet shoulder-width apart in front of a doorway. Slightly bend your knees, and bend your arms at the elbows to form a 90-degree angle. Open your palms and place them on the doorway's frame. Gently lean forward. Feel your chest and front shoulder muscles stretch. Hold for 10 seconds, then slowly return to the standing position. Relax for 10 seconds. Repeat this exercise five times.
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