Discomfort in the neck may be the result of muscle tension or strain that occurs during everyday activities. Common sources of neck pain include poor posture, improper sleeping position, jarring exercise or a computer monitor placed too high or too low. Injuries and certain medical conditions may also be sources of neck pain. Exercise is one of the few moderately effective ways to treat neck aches.
Stretching Exercises
Proper stretching exercises can be an effective means for reducing neck aches. Avoid exercises that actually increase neck pain, such as neck circles. Side stretches, shoulder lifts, chin tucks, head rotations and neck stretches can help with neck pain management and prevention. Don't continue with any stretching exercise that increases your neck pain or causes the pain to move to your arm.
Strength Training Exercises
Exercises with dumbbells can help reduce pain in the trapezius muscle, the large muscle that extends from the back of the head to the upper back. Strength training exercises such as one-arm row, upright row, reverse fly, shoulder elevation and shoulder abduction help strengthen and improve trapezius muscle function, including its ability to respond quickly and forcefully. With proper execution, strength training exercise can decrease the pain in the neck. However, if strength training begins to intensify your neck pain, consult with your health care provider.
Prescription
Consider obtaining an exercise prescription to manage neck pain and improve physical function. Supervised, individually tailored exercise prescriptions tend to have the best outcomes, so a visit to a physical therapist may be worth your while. The therapist can help ensure you are correctly executing the proper neck exercises to get the maximum benefit.
Prevention
Exercises can help prevent future neck aches. After your neck recovers, continue taking good care of it with exercises that improve neck flexibility, strength and coordination. Try to maintain good posture and good work habits, including varying your activities frequently during the workday if possible. Regular aerobic exercise and relaxation techniques may also help prevent neck aches.
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