So, I strained my neck about two months ago, and the pain is still constant. I went to two doctors, the first wanted to just put me on meds to mask the pain (which I refused), and the other was more informative and prescribed physical therapy. I’ve been to p.t. before because of a hip injury and sort of know what to expect. I was just wondering- what kinds of exercises/stretches can you do for your neck? I know push-ups help build up the shoulders and help relieve some of the tension of the neck muscles, but what others are there? Thanks for answering!
#1 by Poppy on December 18, 2009 - 3:21 am
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I went to PT after my neck surgery and I found it very beneficial. My Physical Therapist had me on a reverse bike thing that you moved with arms (instead of peddle with your feet). You sit and go forwards with your arm like you’re peddling a bike with your arms. Also, I did various weight training to strengthen the neck – the theory is strengthen your arms and shoulders benefits the neck. I found it helped – the Physical Therapist will design a routine for your specific injury and physical therapy usually lasts about 45 minutes each session.
After I completed my exercises my physical therapist would put me on a tens unit for 15 minutes (I always had it with cold) and it really helps to relax the neck. I like it because it helps the pain without medication. I would leave physical therapy feeling so good. =)
Good luck with Physical Therapy! =)
#2 by Majormik on December 18, 2009 - 4:17 am
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Push ups may help if done properly. Since half your neck muscles are also working the shoulder exercises for the shoulders as well as the neck will be given. There are also other items, traction, electrical muscle stimulation and manaul stretching that can be done. But get evaluated by the PT first before starting any exercises. Depending on the problem area some exercises will irritate and not help.
#3 by Janet T on December 18, 2009 - 8:32 am
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I was told to slowly look from left to right and back again for about ten minutes, then look up and all the way down slowly for the same amount of time. I also roll my shoulders and roll my head. I often get a stiff neck from an old auto accident and that is what I do to relieve it. They should be telling you that at physical therapy. They should know exactly what exercises you should be doing. Ask them too.
#4 by Anonymous on December 18, 2009 - 9:26 am
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Try you can open in this http://physicaltherapy.about.com/od/flexibilityexercises/a/selfassist.htm.
but early warming with hot pack 10-15minutes
#5 by sean on December 18, 2009 - 11:52 am
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lots of rest,and try hot showers or maybe relaxing in a hot tub will help.
#6 by Rae on December 18, 2009 - 3:23 pm
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yeah push ups are good.
#7 by Anonymous on December 18, 2009 - 9:05 pm
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am a physiotherapist what i do to my patients is i give them a progressive exercises called cervicothoracic stabilization it is designed to decrease the stress from your cervical vertebrae so that you will be pain free and have good neck movement’s but it doesn’t mean you will definitely benefit from those exercises unless you have evidences on the affected structure or be positive to some specific tests and then ur physio will analyze the findings to design his/her best treatment.