- To strengthen the intrinsic stabilization core muscles
- To strengthen the rhomboids, middle and lower trapezius and supraspinas muscles
The floor cobra is one of the best exercises to reverse the forward head position and to strengthen the muscles between the shoulder blades.
The main objective: To stabilize the spine. This is first of a series of core stabilization exercises that are design to activate and strengthen the muscles that stabilize your core. It is essential that you learn how to correctly do this exercise before going to the next week‚Äôs core stabilization exercise. Download the diagram & details >
¬†There are many causes for neck pain and a pinched nerve can cause massive discomfort.
neck) is called a cervicogenic headache. ¬† If you are diagnosed with this, then you are not alone.¬† This is estimated to be as high as 18% in the general population. In chronic pain suffers, 1 in 3 people are estimated to suffer from a headache that was from neck pain or cervicogenic in nature.¬† Cervicogenic headaches are said to account for 14% of all headache disorders.
If you understand the anatomy of the skull, head and neck can explain the connection between headaches and neck pain. ¬† The nerves that supply the upper neck also supply the jaw line, forehead, back of the eyes and ears.¬† Pain arising from the upper part of the neck might refer pain to the front of the head as well.
¬†How To Treat Neck Pain – Common Symptoms
Some of the symptoms can include: dizziness, decreased concentration, depression, inability to function normally, neck pain and stiffness, less mobility in the neck and insomnia.
Poor posture such as sitting at a computer all day long and having your posture be in the forward
How To Treat Neck Pain – Proper Sleeping Positions¬†
When you sleep in the proper position that helps to correct cervical spine imbalances.¬† You put your knees in fetal position which relaxes the stomach muscles.¬† The vertebrae in the back open up which is the best way to sleep on your side.
When you sleep on your stomach, that compresses your internal organs and it stresses your lower back.¬† You need to be on your side or on your back.¬† When you use a specially designed cervical pillow that allows you to stabilize the neck area whether you are on your back or your side.
You can also put a rolled towel under the arch of your neck and then just start to tuck your chin back by retracting your head back into the towel. You can do chin tucks a few times in the morning and in the evening.
How To Treat Neck Pain – Exercises and Stretches
Another movement to do is to scapula movements called shoulder squeezes. ¬† Most people that have neck pain have poor posture and their shoulders start to cave in since their shoulder muscles are weak. While you are sitting at your desk you can just squeeze your shoulders back together.¬† Make sure your shoulders don‚Äôt go up as you do this.¬† Keep your eyes level as you do this. Keep your shoulders down and then squeeze them back together.¬† If your shoulders come up you won‚Äôt get the maximum benefit of the pose. You can do this movement while you are at your desk to relieve pain and tightness in the neck.¬† You want to do this movement at least ten times a few times a day.
Another pose you can do is to find a corner that is open.¬† Facing the corner raise your arms like the arms of a cactus.¬† This will open up the upper quadrant of the body such as tight shoulders which often contribute to neck pain.
Once you have removed the causes of neck pain that come from having forward head position which is from poor sitting posture and poor standing posture you can start to do stretches and exercises to stretch tight muscles and strengthen weak ones.¬† When you have neck pain that also can cause headaches, shoulder pain or tightness and tingling in the arms.¬† Often people turn to massage therapy, chiropractic care, acupuncture or more aggressive methods such as surgery or cortisone shots or pain medication.
When you have good posture your muscles and bones are distributing weight evenly.¬† The lower vertebrae go into flexion when you have poor posture.¬† Imagine the disc in between your neck are being squeezed out improperly like a balloon.¬† You have ligaments trying to hold the disc in it‚Äôs proper place.
If the bulging disc start to go backward there are nerves back there that will cause your neck, your shoulder and even your arms to hurt or you might feel a tingling sensation down your arm.¬† You need to get this disc away from the nerve so it can be in it‚Äôs proper position and alignment by pushing the disc the other direction.
If you can extend the disc in the other direction then it will extend the disc to go the other direction and take pressure off the nerve.¬† What you will be looking for is a reduction in symtoms down your arms such as tingling.
When you a do a move call the double chin which is when you retract your head back. ¬†When you a do a move call the double chin which is when you tuck your chin and slowly retract your head and neck backward as far as you comfortably¬†can and slowly return to the starting position. ¬†Do this move every waking hour ten times.
After doing this moves repeatedly all day long you should start to notice a reduction in symtoms until you have no more symtons in your arms, shoulder or neck.
Another stretch you can to is to hold the side of your head and gently and with out forcing pull your head over to one ear.¬† You want to hold this for ten seconds.¬† Then you will do this for the other side as well.¬† Then you will want to stretch your head forward and then diagonally and to the side.
You want to make sure that you are sleeping on your back or on your side but you should not be sleeping on your stomach.¬† If you sleep on your side you need to make sure your head is level with the rest of you spine.¬† If you have a specially designed cervical pillow then the pillow will assure your neck is properly supported.
Sleeping on your stomach is the worst position for your neck since it compromises proper alignment and the neck won‚Äôt be supported properly.¬† You‚Äôll also ending up stressing your lumbar spine as well by sleeping on your stomach.
So to reduce neck pain this is what you need to do.
There are many things that can cause neck pain.¬† Poor posture that comes from sitting in a chair all day, or looking down at a smart phone all day long or spending a long time driving in the car with poor posture.¬† Even if you get massage therapy, chiropractic care, physical therapy or acupuncture you will continue to damage and hurt yourself if you don‚Äôt start to use proper body mechanics.
Causes of Neck Pain – Forward Head Posture
‚ÄúThe forward head posture‚ÄĚ is often a major culprit to neck pain causes.
Your ear should be centered over your shoulder so if you dropped a rock from your ear it would drop exactly on your shoulder.¬† This mean when you are sitting in a chair you can not slouch back.¬† You need to be actively sitting which mean that you are not hunched over.
If you are slouched over in a chair when you are on the computer that creates an extra 20 pounds of weight for your cervical spine.¬† Your eight to ten pound head will feel more weightless for the rest of your spine.¬† If you let your head go forward then this will create extra twenty or thirty pounds of stress which your neck is not designed to do.This can lead to herniated cervical discs, pinched nerves and muscle tightness.
The Mayo Clinic says that that having a forward head posture when driving and sitting can create long term muscle straines and pinched nerves.
So how can you correct getting back to correct neck posture?¬† When you are sitting, it must start at your lower back.¬† You can only have good neck posture when your entire spine is in the correct position.¬† Having a lumbar roll at your low back at your seat will help to reinforce having correct spinal alignment.¬† If you can drop a rock from your chin onto your chest and not onto the floor.
One of the easiest ways to remember to have good neck posture is to remember to sit tall.¬† Often when you sit up tall, you should feel like you are enlongating through the crown of your head.
When you are in front of the computer you should not be reaching far in front of you to see your computer.¬† Make sure your mouse is not too far away. ¬† If you have to look down at the keys to type then you should consider having the keyboard higher so you don‚Äôt have to let your head drop which can affect your neck posture. Your wrist should be flat and your elbows should be level with the keyboard.
This posture will feel strange when you first start to do it.¬† The more you get in the habit of sitting correctly the more natural it will feel.¬† Enroll your family and friends in encouraging you to have proper posture when sitting or driving.
Having prolonger poor posture will not only result in neck pain but can also result in back pain.¬† The other thing you need to remember to do is to stand tall. When you are standing a rock should be able to drop from your ear to your shoulder.¬† Feel like someone is pulling a hair on the top of your head and just gently elongating you.
So in summary remember to