Many aspects of daily life affect the neck, shoulders, and back. Posture, daily activities, and bodily strength are all major factors that can contribute to pain stemming from these areas. Corrective exercises are a therapeutic way to improve bodily pains and strengthen the muscles that support these areas. The body is a kinetic chain. This means that when pain occurs in one area, more than likely there are several other problem areas as well.
The neck
The human neck is responsible for supporting about 10 lbs. of cranial tissue. As if 10 lbs. of pressure is not enough, stress and biomechanical disorders are the most common cause for stiffness and neck pain. There are seven mobile discs in the neck and any of them can cause pain. Neck exercises do not require any weight or resistance other than what the body can provide. Start your neck exercises by stretching the neck. Sit upright with your chest up and shoulders back. Turn your head from center to the right shoulder. Return back to center and turn to left shoulder. Brone and O'Donahue Chiropractic recommends these neck turns should be completed from 20 to 30 repetitions. Next, face forward and look straight ahead. Drop your chin down to your chest and look at your feet. Return your head to upright and then drop your head backward with your chin toward the ceiling. This exercise should also be completed for 20 to 30 repetitions. These will help stretch and strengthen the neck.
The Shoulders
Rotator cuff strain is the primary shoulder issue. Heavy lifting, jerking shoulder motions, and even sleeping on your side can cause pains through the shoulders when done repetitively. Basic shoulder stretches and strengthening exercises can prevent stiffness, strains, and chronic pains. Start the shoulder off by taking your arm and holding it tight across the body with the arm extended. Use the opposite arm and apply pressure by pulling the arm into your chest. This will stretch the posterior deltoids. Basic shoulder exercises are lateral raises, military press (also known as overhead press), and posterior deltoid flies. To perform lateral flies, place your arms at your sides and lift your arms up parallel to the ground. Keep the elbows slightly bent and try not to swing the weights up. Perform the shoulder press by holding the weights up in the "goalpost" position. Press the weight up and over your head and slowly return to the starting position. Perform these exercises for 12 to 15 repetitions with a moderate weight.
The Back
Lower back exercises can help eliminate back pain, improve posture, and help improve functional activities such as walking. To begin, lie face down with your body in the "superman" position. Lift your right arm and left leg 6 inches off the ground and hold for 15 seconds. Switch your extremities and repeat the counting process. This exercise works the entire back side of the body from the hamstrings up to the rear deltoids. Another exercise to focus on the lower back is the back extension. Perform this on a Swiss ball or on the ground. While face down, place your hands behind your head and bend from the waist. Contract the lower back and extend your head toward the ceiling. Slowly return to the ground or ball and repeat for 10 to 15 repetitions. The last exercise will exercise the back, abdominals, shoulders, arms, and legs. Lie face down with your arms underneath your body. Support your weight on the toes, elbows, and forearms. The arms should be at shoulder width apart and palms to the floor. Hold the position and continue to breathe normally. Count to 15 seconds and then allow your body to relax flat on the ground. Try to repeat this exercise three to four times.
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