We recently shared a neck stretch that is safe to do at home after receiving approval from all of your doctors. Physical therapists are able to give exercises that are safe for each patient to do at home once they are ready. Today, we will share more exercises which may relieve pain and maintain your physical therapy progress.
Release neck tension:
It is no kept secret that staying at a good weight is marvelous for mobility and endurance. However, until a patient is at their goal weight, there are other options for releasing tension. Tension in the neck and back can feel just as bad as carrying an extra twenty pounds of weight.
Learning the proper form and receiving approval from your team of doctors is always crucial before exercising unsupervised. This is always the case for elderly. So take a look at our last blog, and begin with this first neck stretch called the flexion stretch.
Extension stretch:
The next stretch we will share is the extension stretch. A cervical extension involves looking up. This may help relieve tension in your neck as well. The extension of your cervical spine may also be beneficial for relieving pain caused by bulging discs in your neck.
The cervical extension begins in the midline position just like that last exercise. Remember your head should not be tilted forward, back, or to the side. Do this exercise either laying flat on your back or sitting up straight.
Slowly and gently bend your head backward so that your eyes look up to the ceiling or sky. Stop at the point you feel a stretch in the front of your neck. Hold this position for up to twenty seconds.
Return to the starting position. Then, repeat this four more times. Your physical therapist will determine if this exercise is right for you, and if it is, they will modify it as needed.
Side to side:
The next stretch is a rotation stretch. Begin the exercise in midline position as done before. Your PT will direct you on the starting position best for you, laying or sitting.
Gently turn your head until you are looking to the left and over your shoulder. Stop once you feel a stretch in the right of your neck. Hold this position for twenty seconds or as long as your PT recommends.
Return to the starting position, and repeat this stretch four times. Gently turn your head until you are looking over your right shoulder. Stop once you feel a stretch in the left of your neck.
Hold this position for desired amount of time no longer than twenty seconds. Again, return to the starting position. Do this stretch four times as well.
It is important to listen to your body’s reaction each repetition. It is great to push your limits and always improve, but do not do this without your physical therapist present. Sometimes overworking a muscle does more damage than good, so communicate with your physical therapist if you experience any discomfort.
Some bodies respond better to reading the point of stretch without holding that position. The physical therapist will give you your personalized directions for your specific condition. Stop immediately if you ever feel a sharp pain during the stretch. Tell your doctors which side hurts or if both hurt.
Ear to shoulder:
Begin in midline position once again. Gently bend your neck while keeping your shoulders relaxed. Act as if you are going to touch your left ear to your left shoulder.
As you do so, stop once you feel a stretch in the right side of your neck. Hold this position for twenty seconds if this is what your physical therapist recommends. Once you return to the starting midline position, do the same on your right side.
Repeat the stretch four times. If approved by your doctor, this stretch can help release tension daily as it does for many people suffering from neck pain. Every patient’s history and current medical issues is different.
Your specific auto accident injuries may not respond well to these exercises. Never begin a new exercise without first receiving permission. Make an appointment today to see our medical professional that are very versed with injuries and the healing process.
Be sure to wear your seatbelt, be safe on bikes, and take it easy out on the water. Enjoy your fourth of July holiday!
Staff Writer
