Tuesday, September 8, 2020
Exercises For Neck Sprain:
If you're experiencing a neck sprain, it's essential to approach exercises with caution and only after consulting with a healthcare professional. Neck sprains can result from sudden movements, poor posture, or trauma, and they may cause pain, stiffness, and limited range of motion.
Here are some gentle neck exercises that may be recommended by a healthcare professional for mild neck sprains:
1. Neck Tilt:
Sit or stand with your spine straight.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-30 seconds and then return to the starting position.
Repeat on the other side.
2. Neck Rotation:
Slowly turn your head to one side, bringing your chin toward your shoulder.
Hold for 15-30 seconds and then return to the starting position.
Repeat on the other side.
3. Neck Flexion and Extension:
Slowly lower your chin toward your chest, feeling a stretch at the back of your neck.
Hold for 15-30 seconds.
Gently tilt your head backward, looking up toward the ceiling.
Hold for 15-30 seconds.
Return to the neutral position.
4. Shoulder Rolls:
Shrug your shoulders up toward your ears.
Roll your shoulders backward in a circular motion.
Repeat this for 10-15 seconds and then reverse the direction.
5. Neck Isometrics:
Sit or stand with your back straight.
Place your hand on one side of your head.
Gently push your head against your hand while resisting the movement with your neck muscles.
Hold for 5-10 seconds.
Repeat on the other side.
6. Chin Tucks:
Sit or stand with your back straight.
Gently tuck your chin toward your chest, creating a double chin.
Hold for 5-10 seconds.
Repeat 10-15 times.
7. Neck Stretches:
Sit or stand with your back straight.
Gently tilt your head to one side, bringing your ear toward your shoulder.
Place the hand on the same side gently on the opposite side of your head and apply slight pressure for an additional stretch.
Hold for 15-30 seconds and then repeat on the other side.
It's crucial to perform these exercises slowly and gently, avoiding any sudden or jerky movements. If you experience increased pain or discomfort during these exercises, stop immediately and consult with a healthcare professional. They can provide guidance on the appropriate exercises and treatments based on the severity of your neck sprain.