Neck Exercises To Reduce Neck Muscle Pain

On some days, the weight of the world might feel as though it is concentrated on your shoulders near the base of the neck. Quite a heavy load, isn't it? This comes as no surprise since the neck muscles are on constant duty, holding the head, which weighs ten to twelve pounds, in an upright position. During the course of the day, a person's head, normally centered on the neck, may move forward because of gravity and daily activities. Forward carriage of the head and neck can add up to thirty pounds of pull on the cervical spine. This is the major reason for tightness in the back of the neck. It's no wonder some of your students come to exercise class already fatigued and lacking energy.

Poor posture is also a culprit that causes neck pain. Not only is poor posture unattractive, but it also:

1. Produces dominance of one muscle group over another, causing muscle strain and creating pain and abnormal bite;

2. Restricts spinal nerves, which can in turn produce numbness or weakness in hands, arms, and fingers;

3. Affects blood and nerve supply;

4. Throws the body off balance, which can lead to increased incidence of falls and the possibility of fractures.

How can we lift that load off our shoulders? Let's do some ISOMETRIC NECK EXERCISES.

Isometric Neck Exercise #1

1. Sitting in the chair, put one hand on the waist and bring the other beside your head with the palm on your cheek.

2. Breathe in and as you breathe out, GENTLY press your head into the hand as though you are trying to bring ear down to shoulder.

3. Resist with the hand. Do not allow head or hand to move. Count out loud to the count of three. (Counting out loud assures you that your participants are breathing and not holding their breath.)

4. Take another breath in, relax, and repeat the exercise.

5. Now while still maintaining good neck alignment, lean head to the left as if trying to touch left shoulder. Using your right arm, press right palm down toward floor for a stretch from your right hand through your neck. By stretching the muscles, range of motion is improved.

6. Repeat on other side.

Isometric Neck Exercise #2

1. Clasp hands behind head. As you move elbows back, PULL CHIN IN and move your head back into the hands, pressing GENTLY to the count of three, then release.

2. Blow out gently through the mouth with each passing movement.

3. Do this exercise four times.

Isometric Neck Exercise #3

1. In addition to the above exercises or to add variety, place your left hand on the side of your head, palm facing the cheek. Touch your chin with the fingers of your right hand to support the head.

2. GENTLY and VERY SLIGHTLY, turn head to the left, meeting resistance from your left hand. Do not allow the head or hand to move. Count out loud to the count of three.

3. Repeat exercise on other side.

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