Best Exercise for Neck Pain

Have you ever wondered what the best exercises for neck pain are? There are many to choose from but a recent study in January 2012 funded by the National Institutes of Health’s center for complementary and alternative medicine and published in the Annals of Internal Medicine showed a particular neck exercise is especially helpful to help with your neck pain. This published study found that simple home exercises, increasing cervical range of motion, are more effective at relieving acute and subacute neck pain than medication such as Panadol.

Many people have Forward Head Posture (FHP) that results in muscles in the shoulder strain and cause neck pain. If you read this post in our blog about Forward Head Posture (FHP), you will want to know what we can do about this condition especially the correction of your computer desk posture.  This study uses an exercise called “cervical retraction” with some neck stretches to help correct the FHP so that your head will sit more directly above your shoulder than in front of it. I believe it to be one of the best exercises for neck pain because it first corrects forward head posture which is the cause of most postural neck pain. Neck retraction exercise helps you by strengthening the weak neck muscles and helps correct the imbalance between the front and back muscles in the neck. Dr. Bronfort, the lead author, said that this neck retraction exercise, or chicken-like maneuver of the head, in which people pull their heads back and then tilt their chins slightly downward “seemed to be especially useful.”

Neck pain is a common problem for many people, with some experiencing constant discomfort and others feeling periodic flare-ups. Fortunately, there is an easy exercise to help relieve neck stiffness, tension, and pain by strengthening the weak neck muscles and correcting the imbalance between the front and back muscles in the neck: neck retraction exercises.

Do you suffer from neck pain? It’s an issue that millions of people deal with daily, and yet it continues to remain something that many don’t understand or address. Our cervical muscles may not have the ability to resist the constant force of gravity, which can cause them to become weak and overworked – leading to painful soreness in the upper back and neck area.
By understanding how our bodies react under this pressure, we can begin to take proactive steps toward relieving pain and avoiding further injury. While some cases of neck pain can be caused by poor posture or sleeping habits, those with persistent aches and pains should consider visiting us at LifesystemsChiroprcatic.

Neck pain is a common complaint among people of all ages, with some estimates citing nearly 70% of adults experiencing neck discomfort at least once in their lifetime. The constant pull of gravity on our cervical muscles—which are the most vulnerable to injury due to the amount of motion they must support—may be contributing to this widespread problem. Our cervical muscles may not have the ability to resist and adapt to the unrelenting force of gravity, leading many individuals toward chronic neck pain and limited range of motion.
The human body was designed for an environment without gravitational stressors, so it’s no surprise that our necks can easily become strained by these forces. When we add further complications like poor posture or sleeping incorrectly, we severely limit our bodies’ ability to move freely and without pain.

Do you often experience neck pain? If so, you’re not alone. Neck pain is one of the most common complaints among people of all ages. One reason may be that our cervical muscles may not have the ability to resist the constant force of gravity.
Our neck is constantly under strain due to the weight of our head and upper body, which can cause several issues including neck pain, stiffness, tension headaches, and more. The muscles in this area are strong but delicate, meaning they can easily become strained or overworked when subjected to excessive forces such as prolonged sitting or poor posture. Over time this can lead to chronic muscle tension and chronic neck pain.

The best way to prevent neck pain is by keeping your spine properly aligned with stretching and strengthening exercises that help support your spine and reduce strain on your cervical muscles.

Neck retraction exercises target both sides of your neck as well as your deep cervical flexor muscles. They involve pulling your chin straight back towards your collarbone while maintaining a relaxed posture. This allows you to build strength in your back muscles while stretching out tight ones in the front of your neck. Neck retraction exercises can be done regularly or when needed to prevent and reduce pain caused by tight or weakened muscles in the area.

Do you suffer from neck pain? You may be surprised to know that it could come from the constant force of gravity on our cervical muscles. Our cervical muscles are located in the neck and have tasks such as controlling head movements, postural support, and providing stability for the upper spine. This is why it’s essential that we take care of them so they don’t become overworked or strained due to the constant pressure of gravity.
The problem is that these muscles can only handle so much strain before they start to weaken or become injured. As a result, even small daily activities like looking down at your phone or computer can lead to pain and discomfort in your neck. In addition, poor posture can also add extra stress to these already delicate muscles which exacerbates existing issues.

Our cervical muscles may not have the ability to resist the constant force of gravity; this is a problem that many of us face on a daily basis. Neck pain is one of the most common types of discomfort experienced by adults, and it can be quite debilitating if left untreated. The neck area is especially vulnerable because our head weighs more than most other parts of our body, which makes it difficult for our neck muscles to compensate for the effects of gravity over time.
Through regular massage therapy, exercise, and lifestyle changes such as improved posture, we can help reduce tension in this area and make it easier for our cervical muscles to resist the force of gravity. Additionally, research suggests that chiropractic adjustments may also provide relief from chronic neck pain by realigning spinal structures which can help relieve pressure on the sensitive muscle groups in the neck region.

Neck pain is a common issue experienced by many people, with some of the most common causes being muscle imbalances and weak muscles in the neck area. A simple and effective exercise to help alleviate neck pain is neck retraction. Neck retraction helps strengthen the weak muscles in your neck and corrects any muscular imbalance between the front and back muscles in the neck region.
Studies have shown that regular practice of this exercise can help improve posture, reduce tension headaches, reduce fatigue, and even improve breathing patterns. It also helps increase mobility and flexibility in your cervical spine (neck).

Neck pain affects around 70 percent of people sometime during their lives. This is a common condition and can be caused by many factors such as lack of exercise, cervical degeneration, muscle imbalance, injury, accident, trauma, repetitive movement strains, poor posture habits and poor ergonomics.

Most of us don’t think about how important our neck muscles are until we experience neck pain. Our necks and cervical muscles support the weight of our entire heads, which is a lot more than you might think! Unfortunately, with all that weight comes a constant force from gravity pulling down on those delicate muscles. As a result, many people struggle with neck pain due to muscle fatigue caused by the weight.
It may be impossible for our cervical muscles to resist this intense pressure; after all, they weren’t designed to handle such continuous strain. Therefore, it is essential that we take measures to reduce tension in these areas before it becomes too much and leads to chronic neck pain or even worse conditions such as nerve impingement or herniated discs.

Our cervical muscles may not have the ability to resist the constant force of gravity, and this could be the cause of neck pain that affects many people. It is a heavy burden on our necks to carry around our heads with the force of gravity acting upon them constantly. A strain on these muscles can lead to neck pain, which can be debilitating and make it difficult to complete your daily tasks.
The strength and flexibility of our cervical muscles are important factors in preventing neck pain from occurring; when they become weak or inflexible, we become more prone to injury and soreness. As such, preventive measures should be taken by performing regular stretches and exercises that target these areas to maintain their health. Regular physical activity also helps strengthen them so they are better able to withstand the forces of gravity.

Our cervical muscles may not have the ability to resist the constant force of gravity, and as a result, they can become strained and overworked. This can lead to neck pain, which is often accompanied by headaches, stiffness, or even numbness or tingling in the arms. It is important to recognize that this type of pain is not something that should be taken lightly – it could be indicative of an underlying issue that needs medical attention.
The best way to prevent neck pain caused by gravitational forces is through proper posture and regular stretching exercises. Good posture helps ensure that our cervical muscles are constantly being engaged to support the head’s weight against gravity. Additionally, regular stretching exercises can help keep these muscles flexible and agile so that they are better able to support our bodies in whatever position we choose to take.

Most of our patients want to know what exercise to perform to maintain their neck pain-free results after chiropractic care. You see even after correcting your neck pain without proper exercise we begin to lose the fight with gravity and the head starts to slowly, progressively move forward on the neck and shoulders. Our cervical muscles may not have the ability to resist the constant force of gravity. Hence, regular neck exercise can help maintain posture and reduce the recurrence of neck pain. I believe you have the discipline to spend five minutes a day, this may well be the single best exercise for neck pain, helping you stand taller and look more confident.

Here are some tips when performing the cervical neck retraction exercise. When you try this exercise it may be easy to immediately try to pull their head backward, but some of you find that you may not be able to sustain this posture for very long. One of the reasons is that your neck needs to slowly gain strength after working on this exercise. Another reason is due to muscle imbalance where certain tight muscles resist the cervical retraction exercise. The third reason we commonly see is due cervical neck misalignment or fixation that can make the exercise difficult. Ideally, you should do this exercise after correcting any imbalance in the neck. If you don’t have someone to guide you, and the exercise causes any pain or discomfort, stop and do not continue.

How do you Perform Forward Head Posture Corrective Exercise?

First, start with the corrective neck retraction exercise. You may sit or stand upright and relax your shoulders moving them down and slightly backward. I like to do mine seated on a chair with a back rest if possible since this can help you to not sway your body backwards when you are trying this the first few times. Then, you place one finger on your chin and slightly tuck your chin, and then move their head backward while gently pressing on your chin. Hold this position for about two to three seconds and then release. Repeat exercise for 10 to 12 times. Perform this gently and stop if there is any mild discomfort. I do not recommend doing any exercise if you experience any pain or discomfort.

Best Neck Pain Exercise Video – Cervical Retraction Exercise Demo

Note the volume on explanation is soft but the exercise should still clear.

When should you perform Forward Head Posture Corrective Exercise?

The best times to perform this stretch is after daily activities that involve forward head posture such as working on the computer, eating, or watching television.  I like to perform this exercise at the end for my work day after bending forward for hours treating patients. As a precaution if you experience symptoms such as tingling, numbness in their neck, shoulders or arms, during your exercise , stop immediately.

How often should you perform Forward Head Posture Corrective Exercise?

Once you have mastered the corrective exercise, I recommend Resisted Cervical Retraction where you add resistance to the same corrective strengthening exercise. Adding resistance will take your exercise to another level. If you drive, you can perform this exercise in your car. Before you start your car, sit upright and relax your shoulders down and backward (neutral posture). Then, slightly tuck their chin and move your head backward while pressing your head back into their headrest (neck retraction). Hold this isometric contraction for 5 to 10 seconds, repeating this 5 to 10 times. For this exercise, you must do this exercise every day to help prevent or reverse forward head posture and hopefully experience the resultant pain relief you wish to accomplish.

What Are Some Benefits of Doing the Cervical Retraction Exercise correctly?

• Experience less pain or strain without having to take pain killers or pain patch
• Reduced neck pain recurrence
• Enjoy a better looking posture
• Less massages and treatments
• Wake up from bed with less neck discomfort despite your pillow
• Some of you might even look a little bit taller!

There you have it the best exercise for neck pain with research to back it up. Get started with your neck exercise right away. Do give your comments on your experience or questions!

Reference:

Ann Intern Med. 2012;156:1-10 “Spinal Manipulation, Medication, or Home Exercise With Advice for Acute and Subacute Neck Pain: A Randomized Trial“