In Cervical disc and Neck Pain post, forward head posture and disc injuries were discussed. Here are some commonly prescribed exercises to help neck pain.
Seated Chin Tucks
Setup:
- Start seated in a chair sitting up tall.
- Move your head back as far as you can while keeping your chin tucked.
- You should remain looking straight ahead, do not look down.
- This is retracted position. Once you have achieved retraction, use one of your hands to gently push yourself into more retraction.
- Hold for a few secs and relax.
- Repeat as much as necessary, minimum 1 set every waking hour.
Notes:
- Remain looking straight ahead at all times.
- A mid-backed chair is optimal for this exercise.
- This can be done anywhere at any time.
Upper Back Mobility
Setup:
- Start seated with your arms out to your side. Make sure your arms are not completely parallel to the ground; they should be sloped down at a slight angle.
- Rotate one thumb up and one thumb down. Look at the thumb that is down.
- Simultaneously rotate your thumbs into the opposite position. Switch your down thumb up and up thumb down.
- Continue to always be looking at the thumb that is pointed down as you rotate.
- Repeat for 20 reps. Repeat 3-4 times a day.
Notes:
- DO NOT LIFT YOUR SHOULDERS. If you feel tension or burning in your shoulders lower the angle of your arms.
- This should be performed energetically.
