zig
0

Notifications

  • You're all caught up!

Exercises to Help Arthritis Neck Pain

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Exercises to Help Arthritis Neck Pain
A man and woman are stretching their necks. Photo Credit undrey/iStock/Getty Images

Overview

Arthritis is a condition that causes pain, swelling, inflammation and stiffness in the joints. Although it is not as common as other areas of the body, even the neck can be victimized by this condition. When arthritis pain flares up, there are several exercises that can be done to help relieve it. They are performed gently and in a slow and controlled fashion.

Flexion

By doing a flexion and extension exercise, you can increase your range of motion and reduce stiffness. To do this exercise, stand or sit while looking forward. Slowly lower your head downward as far as you comfortably can, then go the opposite direction and tilt your head back as far as you comfortably can. Go back and forth, slowly, five to 10 times.

Side Rotations

Side rotations can be done from a standing position or seated. Start with your gaze fixed forward. Without lifting your shoulders, rotate your head to the right as far as you comfortably can. The turn your head to the left as far as you can. Hold each position for three to five seconds and repeat the motion five to 10 times. You can also do this exercise while lying on your bed with your head on a pillow.

You Might Also Like

Lateral Flexion

Lateral flexion can be done from a standing or seated position. While looking forward, lower your head to your right side as far as you comfortably can. Lift it back up and lower it to the left as far as you can. Go back and forth, slowly, five to 10 times. When you do this exercise, keep your head in line with your shoulders at all times. In other words, do not rotate it or move it back and forth.

Slide Backs

You can do slide backs from a seated or standing position. Look forward as you normally would and place two fingers on the tip of your nose. While maintaining your forward gaze and leaving your fingers stationary, slide your head straight back a few inches. Bring it back to meet your fingers and repeat five to 10 times.

Forward Holds

Forward holds are an isometric exercise, meaning there is no range of motion. Cup your hands and place them on your forehead. Apply pressure into your hands by pushing your head into them. Hold for five to 10 seconds and do three reps. You can do this same exercise by placing your hands on the back of your head with your fingers interlaced.

Side Holds

Side holds are also done in an isometric fashion. To do these, place your hand on the right side of your head. Apply pressure into your hand as if you were trying to lower your ear downwards. Hold for five to 10 seconds, release and switch sides.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media