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By: Kevin Shelley
In this series, “Easy Exercises to Combat Chronic Pain,” occupational therapist Kevin Shelley focuses on common issues associated with chronic pain and simple exercises to strengthen weak muscles and enhance joint mobility, with the goal of helping you become pain-free.
Whether you’ve slept in an awkward position all night or looked down at your cell phone for too long—your neck muscles will probably let you know.
Neck pain, or cervicalgia, is one of the most common pain presentations in the country and the 4th leading cause of disability. When neck pain strikes, it can be highly disruptive to our lives.
Exercise can help decrease pain, increase mobility, and strengthen the muscles of the neck.
The Bones and Muscles of the Neck
The neck, also called the cervical spine, includes the first seven vertebrae of the spine.
The muscles of the neck are divided into three distinct areas:
Anterior
The anterior muscles lie along the front of the neck and help rotate the head and flex the neck both laterally and to the front, such as when you look down or look down to the side.
Posterior
The posterior muscles lie along the back of the neck and help you to extend your head when you look up.
Lateral
The lateral muscles lie along the side of your neck and help you to turn your head from side to side, facilitating movements of the cervical spine.
Common Causes of Chronic Neck Pain
Ryan Garratt, a chiropractor and certified selective functional movement specialist, told The Epoch Times that one of the largest groups in his practice includes patients seeking care for chronic neck pain.
Though pain can be severe enough to limit function and decrease quality of life, it isn’t always related to an underlying medical condition or diagnosis. The source of the pain is often related to functional patterns, muscle weakness, mobility deficits, or stability and motor control deficits.
Functional Patterns
Because the head accounts for about 7 percent of our total body weight, misalignments and poor posture can impact how the rest of our body functions. Abnormal head positioning was shown in a systematic review to have a significant effect on muscle activity, breathing patterns, ability to sense movement, and yes—neck pain.
Our modern technology-driven culture has significantly contributed to an increase in chronic neck pain. Due to cell phones and computers, most people spend hours every day in repetitive postures that can initiate or exacerbate neck pain.
Instead of merely focusing on bad postures, Mr. Garratt recommends adjusting your posture throughout the day and making an effort to move using a full range of motion.
“Your next posture is your best posture, and movement is key,” he said.
Muscle Weakness
Neck muscles can become weak due to sedentary lifestyles or habitual behaviors that limit neck movement and exercise. Weak neck muscles can lead to alignment and movement limitations that enable neck pain to develop.
Thankfully, a regimen of safe, simple, and practical exercises can help reduce or eliminate neck pain, while also helping to maintain good posture.
Common Exercises for Chronic Neck Pain
Neck exercises should focus on both strengthening and mobility; therefore, Mr. Garratt recommends isometric exercises for strengthening and stability and range-of-motion exercises for neck mobility.
Isometric exercises tense the muscles but without actual movement. Planks are a popular example of isometric exercise. For the neck, these exercises should always be performed in conjunction with the active movements of range-of-motion exercises. Mr. Garratt recommends alternating these exercises by doing one round of isometric exercises, then one round of full movement or range-of-motion exercises.
Range-of-Motion Exercises
Range-of-motion exercises provide mobility and allow muscle strengthening through a full range of motion. While neck movements should include a full range of movement, they should never go past the point of discomfort.
“You’re allowed to flirt with pain, just don’t take it out to dinner,” Mr. Garratt said.
Supine Neck Flexion
Step 1: Lie flat on your back on a bed or strong table with your head completely over the side.
Step 2: Slowly relax your head, allowing it to sag toward the floor.
Step 3: Slowly bring your chin all the way up to your chest or as far as you can.
Step 4: Hold for 10 seconds.
Step 5: Slowly lower your head all the way back down, pause for one second, and then start back up again.
Move slowly, taking two seconds to move in either direction. Try to do three to six sets of 10-second holds. You may only be able to do a few repetitions at first, which is acceptable. Keep your shoulders flat on the bed as you move.
Prone Neck Extension
Step 1: Lie on your stomach across your bed with your head completely over the side.
Step 2: Slowly relax your head, allowing it to sag toward the floor.
Step 3: Slowly bring your head up as far as you can and look straight toward the wall.
Step 4: Hold for 10 seconds.
Step 5: Slowly lower your head all the way back down, pause for one second, then start back up again.
Move slowly, taking two seconds to move in either direction. Try to do three to six sets of 10-second holds. If you can only accomplish a couple of repetitions at first, keep at it until you are able to reach your goal.
Side-Lying Lateral Neck Flexion
Step 1: Lie on your side in bed or on the floor with your head over the side.
Step 2: Slowly relax your head all the way down, allowing it to sag toward the floor.
Step 3: Slowly bring your head up and your ear toward your shoulder.
Step 4: Hold for 10 seconds.
Step 5: Slowly lower your head all the way back down, pause for one second, and then start back up again.
Step 6: Roll to your other side and repeat the exercise on the other side.
Move slowly, taking two seconds to move in either direction. Try doing three to six sets with 10-second holds. You may find that your head goes further to one side than the other at first, which is common. Work on making movements the same on both sides over time.
Isometric Exercises
Isometric exercises allow you to exercise your muscles without having to move your head, helping you to strengthen muscles while avoiding potentially painful movements.
Don’t push too hard into the movements; pay attention to what your neck tells you. Don’t push into or through pain, and stop whenever you need to. Keep your head tall and upright for all of these exercises.
Resisted Flexion
This exercise strengthens the front of the neck and is beneficial for balancing it with the back of the neck.
Step 1: Sit upright in a chair for stability.
Step 2: Place one of your palms on your forehead.
Step 3: Push your forehead into your palm while resisting the movement with your hand. Your head shouldn’t move.
Step 4: Push against the resistance for 10 seconds and then relax.
Step 5: Perform eight to 10 repetitions and try to do three to six sets.
This movement can be performed in a standing or sitting position. The direction of the push should be straight out instead of down.
