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Taming the Beast: Effective Neck Pain Management Through Movement

09/05/2024

Taming the Beast: Effective Neck Pain Management Through Movement

Struggling with neck pain? You're not alone. At REPS Movement, we know it can disrupt your daily routine and well-being. The good news? Targeted exercises and stretches can be powerful tools to combat neck discomfort.

The Primary Culprits

The cause behind neck pain can sometimes be a condition called radicular pain. This occurs when compressed nerves in the brachial plexus, a network of nerves near your collarbone, send pain signals. This pain can radiate down your arm and even into your fingers, creating a domino effect of discomfort.

Thankfully, maintaining good shoulder mobility and function can help prevent nerve compression, making a holistic approach to neck pain management crucial.

However, a specific type of exercise called isometric exercises can be particularly helpful. Unlike dynamic exercises that involve movement, isometrics involve pushing against a resistance without actually moving your joints. This targeted approach strengthens the neck muscles without aggravating the pain.

Here are some examples of isometric neck exercises you can try at home:



Neck Side Bend: Sit upright and place your hand on the side of your head, just above your ear. Gently press your head towards your shoulder, creating resistance with your neck muscles. Hold for 10 seconds, then relax. Repeat 5 times on each side.
 
Chin Tuck: Sit upright and place your hand under your chin. Gently press your chin down towards your chest, creating resistance with your neck muscles. Hold for 10 seconds, then relax. Repeat 5 times.
Neck Side Bend: Sit upright and place your hand on the side of your head, just above your ear. Gently press your head towards your shoulder, creating resistance with your neck muscles. Hold for 10 seconds, then relax. Repeat 5 times on each side.
Cervical Sideflexion Isometric:Place one hand on the side of your head, just above your ear. Gently press your head sideways against your hand. Resist this movement by pushing back with your neck muscles. Hold for 10 seconds, then relax. Repeat on the other side. Do this 5 times for each side.

Remember, proper form is essential. It's always best to consult with your exercise physiologist before starting any new program, especially if you're experiencing significant neck pain.

The Importance of Shoulder Mobility

As mentioned earlier, good shoulder mobility plays a vital role in preventing nerve compression and subsequent neck pain. Here are some gentle stretches you can incorporate into your routine:
  • Doorway Shoulder Stretch: Stand in a doorway and place your forearms on either side of the frame. Lean forward gently, stretching your chest and shoulders. Hold for 15-30 seconds, then relax. Repeat 3 times.
  • Arm Circles: Stand with your arms outstretched to the sides, palms facing down. Make small circles forward for 10 repetitions, then reverse direction for another 10 repetitions.
Remember: Consistency is key! Regularly performing these exercises and stretches can significantly improve your neck pain and overall well-being.

Get Personalised Guidance from REPS Movement

While these exercises offer a starting point, a personalised approach is always recommended. Here at REPS Movement, our certified exercise physiologists can help you:

  • Develop a tailored program that addresses your specific neck pain and limitations.
  • Ensure proper technique to maximise benefits and minimise risk of injury.
  • Progress your program safely and effectively as your condition improves.

Don't let neck pain hold you back from an active and fulfilling life. Contact REPS Movement today and schedule a consultation with one of our expert physiologists. Together, we can create a plan to tame the beast and keep you moving pain-free!

Contact us today to schedule a consultation and discuss how we can help you achieve optimal health and well-being.
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