There are special exercises from neck pain. If there was some trauma-stage, or if the growing weakness and disturbance of sensation in the hands, before exercise you should see a doctor.
Experts believe that the move helps to cope with the pain in the neck. Many people are afraid to move the sore spot. In fact, there is always the exercises that help in pain and at the same time do not spoil. During the pain can be amplified very little exercise. This is normal. The main thing - that after such training has become easier.
The following are exercises that help to cope with the pain in the neck and will not allow the pain to return.
How to choose the exercises to get worse?
It is important that the pain in the neck is not extended down to the shoulders and arms. It happens that the pain gives into the hands not only of the exercise, but also from domestic stress.
The most interesting thing is that if the pain is on the contrary rises from the hand to the neck, then it is good. This is called centralization. After that, the pain decreases and passes
When such matters are concerned but the pain is still numbness and tingling. If you do the exercises correctly, then these symptoms are also reduced. Typically, these sensory disturbances are slower than the pain.
Here are four simple exercises that help to achieve a useful centralization. Watch for pain and other symptoms. Worse become should not. There must be better or the same.
To go to a neutral position of the head
It is also called "high walk" - chest out and shoulders back. You can not bend your head. If you look from the side, the ears should be on the same vertical line with your shoulders. This exercise helps fight harmful "forward head position" (Figure 1).
Lying to the neutral position of the head
This exercise will teach you to maintain neutral head position with minimal effort. You just need to lie down on a flat surface on the back with a thin pillow under your neck or better at all without a pillow. Soak in a position 5 - 10 minutes every 2 hours. This exercise reduces pain in the neck and teaches to maintain the correct position (Figure 2).
Pulling in a supine
The same starting position lying on his back. Push with your fingers on your chin to strongly pressed his head to the floor. Get necessarily feeling of pressure on the neck at the front and back of the neck stretching. Repeat this stretching 8 - 10 times. After that, decide what was the pain in the neck. If the pain gets worse, stop doing the exercise (Figure 3).
Retraction in the normal position
Similarly, push yourself on the chin, but in a sitting position. A person should always be directed forward (Figure 4). Press on the chin to head shifted back as far as work. Similarly Get feeling of pressure on the front of the throat and stretching sensation in the back of his neck. Maintain this pressure 1 - 2 secondsAnd then relax. Repeat 8 - 10 times. Do this exercise 3 - 4 times a day.
If the pain is gone, continue to do the exercise 3 - 4 times a day yet 2 weeks. It is necessary for prevention. If then sometime neck pain comes back, then again start to do the exercises.
