Exercise is important to your treatment. Be sure to follow your doctor's instructions carefully and not overdo exercising, especially when beginning. Start doing the movements slowly and carefully. If the exercise causes some mild discomfort, this is normal, and you should not be alarmed as the pain will disappear as your muscles become stronger. If the pain is more than mild and continues for more than 15 to 20 minutes, stop exercising and speak with a physician at The Primary Care Center.
- Head Turn - Stand or sit in an up right, erect position, keeping back straight. Slowly turn the head as far as possible towards the right. Hold the position for a count of 5 and then return to the normal position. Repeat this procedure on the opposite side as well. Repeat each of these 5 times.
- Chin Tuck and Lift - Stand erect and slowly lower the chin trying to touch the chest. Hold this position to the count of 5. Slowly raise the head back while looking up to the ceiling. Do not force or strain the head during this exercise. Hold the position to the count of 5, then return to the normal position. Repeat this 5 times.
- Lateral Tilt - Stand or sit in an up right, erect position. Slowly bend the head to the side bringing the left ear to the left shoulder. Hold the position for a count of 5, then return to the normal position and repeat on the opposite side. Repeat this exercise 5 times.
- Head Roll - Slowly, evenly and steadily roll the head clockwise in a wide circle (upwards toward the right, then down left). Next, perform this same sequence but counterclockwise. Repeat this exercise 3 times.
- Shoulder Shrug - Stand or sit erect. Inhale deeply and slowly while lifting shoulders up toward the ears. Pull the shoulders back as far as possible, then rotate back as far as possible, then rotate back to the normal position and exhale. Repeat this exercise 20 times.
Everyday Tips to Maintain a Healthy Neck & Shoulders
Standing or Sitting - Never slouch, rather keep the entire back pressed to the back of the chair at all times. Do not hold the chin and head up with your vneck drawn in the back position. Keep and hold the chin tucked in.
Lifting or Reaching - Always bend the knees using your leg muscles to lift. Keep the load close to your body when lifting. Do not reach needlessly. Use a stepping stool to avoid stretches and strains.
Driving - Never slouch, rather sit high in the seat which should be positioned in a comfortable way from the pedals and the steering wheel. A support pad may also be used to help relieve pressure on the lower back.
Exercise - Begin a program with regular exercise once the pain had subsided. Slowly begin and allow the muscles and body to warm up. Consult the doctor at The Primary Care Center on appropriate activity best suited for your condition.