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USE GOOD BODY MECHANICS – AVOID NECK STRAIN

DON’Ts

Do not sit, stand or work in a compromised condition.

This will increase neck discomfort/pain

DO’s

Use a thin pillow while lying supine, use an adequate size pillow when lying in lateral position to maintain your neck in neutral position.

Maintain proper posture while sitting, carrying heavy load. etc.

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NECK EXERCISES

LYING

Relaxation

Why? To relax tight muscles, increase flexibility, and reduce discomfort and pain.

Starting Position; Lying on your back in a balanced position, knees bent and feet flat on floor. (You may be more comfortable with a pillow under your head.) Inhale and exhale deeply, expanding and relaxing your abdomen. Do this 3 times.

  • 1. Passive neck Position

How: Palm on temple, use one hand to turn your head from side to side until your neck begins to relax. Do not use your neck muscles to do the movement and don't force the motion. Repeat 10 times or until you feel relaxed. Tip : Keep chin tucked.

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  • 2. Active neck Position

How : As you begin to relax, remove your hand from your head and use your neck muscles to turn your head from side to side. Repeat 10 times. Tip : Don't lift your chin as you turn your head.

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  • 3 Neck & Torso Rotation

How : Slowly rotate your legs and lower trunk in the opposite direction of your head and neck. Repeat 10 times. Tip : Keep your chin tucked and Your feet on the floor throughout.

4.Head Clock

How : Imagine your head resting on a clock, with your nose at the centre. Touch 12'0 clock with the top of your head, then touch 6 '0 clock with your chin. Continue to touch opposite pairs of hours in this order 1-7, 2- 8, 3-9, 4-10, 5-11, 6-12 Repeat 3 times.

5 Neck Glide

How : Gently flatten the curve of your neck against the floor. Feel as though you are growing taller, lengthening your neck up and out rather than jamming your chin into your chest. Repeat 3 times, holding each 5 seconds. Tip : Don't push too hard. Become aware of the proper position of you head and neck.

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6. Shoulder Clock

How : Lie on your side, knees bent, with a folded towel under your head. Imagine your shoulder is the center of a clock. As with the head clock, touch opposite pairs of hours with your top shoulder. Repeat, touching every pair of hours at least 3 times. Tip : Keep your head in the balanced position.

7. Arm and Upper Body Circle

How : Still lying on your side, slowly move your arm in a circle, keeping your fingers in contact with the floor as much as possible. Follow the movement with your eyes and allow your head and upper body to move along with your arm. Repeat 5 times clockwise, then anti-clockwise. Tip : Grasp your upper knee with your lower hand to stabilize the lumbar spine. Repeat exercises 6 and 7 on your other side.

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posture And Positioning

Why : To stretch your shoulder and upper back muscles, break the habit of holding your head forward with rounded shoulders, and increase awareness of the balanced position. You should begin the following exercises in this balanced position and maintain good postures throughout the day. Starting Position: Standing in a balanced position.

8. Shoulder and Upper Back Stretch

How : Step I. Reach overheat and slightly back with both arms. Tip : Notice how this exercise helps retrain you for better

Step 1. Palms facing the ceiling, turn your thumbs forward, and take a deep breath

Step 3. Exhale, and lower your elbows as though you were putting them in your back pockets. Keep your shoulders and neck in a balanced position, with elbows behind the vertical midline of your body. Hold for 10 seconds; then return to starting position. Repeal 3 times.

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9. Neck Rotation with Weight Shift

Why ; To increase flexibility of your neck and upper back so less stress is put on your body during daily activities. This will help you to be less tired and be more productive at work and at home.

Starting Position: Sitting on a stool or low back chair, in a balanced position.

How : Step I, Shift your weight from one hip to the other as you turn your head to look behind the opposite shoulder; hold 3 seconds. Repeat 5 times in each direction. Tip : Keep your chin tucked and move within a painfree field of motion

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10. Neck Extensors and Side Benders

Step 2 : Reach your arm across your body to turn your head further. Repeat 5 times in each direction.

How : With one forearm resting on your lower back, place the other palm on the back of your head. Slowly pull your head forward and down as far as is comfortable. Hold 5 seconds, then release. Repeat 5 times. Then do 5 repetitions on the diagonal and then 10 on the side. Switch hands and repeat the front, diagonal, and side sequence on the other side. Tip: Move gently.

11. Backward Bend

How : Interlock fingers behind your neck for support. Slowly bend your head back and look up at the ceiling. Open and close your mouth to stretch your jaw, and then slowly come back up. Repeat 5 times. Tip : Don't push back hard enough to cause pain. Tuck your chin before raising your head.

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12. First Rib Flexibility (Mobilization)

How : Anchor one end of a rolled up towel in your left armpit; bring the towel across your back and over the right shoulder. Hold the front end of the towel with both hands. Step. I Tilt your head to the right, pulling the towel gently to take up any slack. Tip.: Notice how this exercise helps lessen pressure on nerves and blood vessels, thereby relieving pain.

Step 2; While pulling down on the towel to press your rib down, slowly tilt your head to the left. Hold for 2 seconds. Bring your head back to center. Repeat both steps 5 times,

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13. Shoulder Girdle Stretch

How : Step I. Raise your arms from your sides to a 90 degree angle with the floor, elbows bent, slowly bring your forearms together. Release back to starting position. Repeat 10 times. Tip : Make sure your upper arms remain parallel to the floor as you perform step 1 and 2.

Step 2. If step 1 is easy, proceed to step 2. Place the palm of one hand on the elbow of your other arm and pull it gently across your body; release. Repeat 1O times on each side

Strengthening

Why : To strengthen the muscles so your head and neck remain in a balanced position while you exercise or perform daily activities. Starting position: Sitting in a neutral, balanced position.

14. Isometrics

How : With palm on your forehead, begin to press against your head. Gradually press harder, but resist with your neck muscles, so your head stays in the same place. Hold for 5 seconds, then relax. Repeat 5 times. Do 5 repetitions on each side, and then repeat 5 times while pressing from the back. Tip.: Don't press and resist so hard that you feel pain.

15. Arm Lift

How : While standing in a balanced position, alternatively raise and lower your arms in front of you. Move them in a smooth arc. Repeat 10 times. (As you get stronger, you can add light hand weights.) Tip : Be sure to keep head and neck in

16. Head Lifts

How: Lying on your back with feet on floor and knees bent, lift and lower your head 10 times, keeping your shoulders on the floor. Lying on each side, repeat 10 times. Then. on hands and knees, tuck your chin and lift your head toward the ceiling. Bring it back to neutral Repeat 10 times. Tip: Use your neck's long extensor muscles to lift Your head.

17. Reach and Stretch

Step I. On hands and knees dlo exercise 5, so you are in a balanced position. Holding this position, slowly lift and lower one arm first and then the other. Tip : Keep your knees directly under your hips. Step 2 : Return to a balanced standing position. Do one fill repetition of exercise 8.

Prof. C. J. Thakkar Hon. Prof. Of Oithopedic LTMG Medical College, Miimhfli I lnivM-c;it\/

Dr. Lalit Panchal Consulting- Spine Surgeon Sujata, S. V. Road, Bandra (w), Mumbai400050Ph 642?82fi R4?1fi1

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