Do you suffer from persistent neck pain that comes back time and time again?
Are you lacking confidence in your necks ability to get you through each day?
Chronic neck pain is super frustrating, you can’t do the things you love, you feel limited and lack the confidence in your body to achieve your goals.
Chronic neck pain is one of the most common conditions I see here in the clinic, that being said just because it is common doesn’t mean that it’s normal!
I see you’re finally making the move and facing your neck issues head on so to speak, that’s fantastic!
The way we do things here in the clinic is a little different, we utilise treatment plans that gradually build up your strength over time.
Why do we work like this?
We find that this is the MOST effective way to get long term results for our clients, not only getting them out of immediate pain, but also providing a strong foundation in their bodies so the pain will stay away long term (Sounds pretty great right).
Here are examples of 4 exercises that can help your chronic neck pain!
Looking for a targeted plan made specifically for you? Get in touch today on 8838 2882.
1. Bow and arrow
Objective: Improving the mobility in your mid back, taking pressure off that chronic neck pain, getting the joints moving more freely.
- Stand or sit up straight with your feet shoulder-width apart.
- Extend both arms straight in front of you.
- Imagine you’re holding a bow with one hand and an arrow with the other.
- Slowly twist your upper body to one side, keeping your hips and lower body stationary.
- As you twist, pull your “bow” arm back as if you’re drawing the string on a bow while extending your “arrow” arm forward.
- Hold this position for a few seconds to feel the stretch in your mid-back.
- Repeat on the other side.
2. Double arm pullback
Objective: Is to wake up some of the muscles in between your shoulder blade and around the base of your neck.
- Stand or sit with your back straight and your feet shoulder-width apart.
- Extend both arms straight out in front of you at shoulder height.
- Begin by retracting both shoulders and squeezing your shoulder blades together.
- Pull both arms backward while maintaining the squeeze in your shoulder blades.
- Hold the pulled-back position for a few seconds to engage the muscles between your shoulder blades and the base of your neck.
- Relax and return to the starting position.
3. T row
Objective: Improving the strength between the shoulder blade and the base of your neck.
- Stand with your feet shoulder-width apart.
- Using a resistance band, starting with your hands straight out in front
- Extend your arms out, pulling the resistance band to your greatest extension
- Pushing out against the band so you’re in this full extension and bring back in with control
- Repeat this ten times or until you no longer feel controlled in this movement.
4. Shoulder shrug
Objective: Strengthen your upper traps.
- Stand or sit up straight with your feet shoulder-width apart.
- Hold a dumbbell in each hand by your sides, or use a barbell.
- Keep your arms straight, and your palms facing your body.
- Elevate your shoulders as high as possible while keeping your arms straight.
- Hold the shrug position for a moment to engage your upper trap muscles.
- Slowly lower your shoulders back down to the starting position.
- Repeat this exercise to target and strengthen your upper trapezius muscles.
If you’d like to learn more on how to tackle your chronic neck pain, get in touch today and lets have a chat ✨ 8838 2882 ✨
