If neck pain is preventing you from living the life you want, then you’re in a similar situation to many of the patients we see at Solutions Physical Therapy & Sports Medicine. You may find that simple things like working on the computer and sleeping are painful. You can’t think as well, and you may be avoiding exercise because your neck hurts.
The good news is there are simple exercises you can do to have no more neck pain and live your best life again.
Tall Sitting
Sitting at a computer all day can affect your posture, causing some muscles of your neck and back to get weaker. Getting out of bad posture can reset some of these muscles and prevent long term pain.
To do this exercise correctly, just try to think about lengthening your spine. Your upper back will get straighter and your chin will come closer to your neck.
Tall sitting helps you to recover to a less stressful position and improves your body’s control of your spine.
It’s not important to try to hold this position all day long. Do a few reps every hour as a re-set every to keep yourself from staying slumped over all day.
Chin Tuck with Head lift
Sitting at the computer all day can weaken the muscles in your neck and contribute to neck pain. This exercise builds strength and endurance of these muscles.
You don’t need to lie on a fancy table like this video shows. You can do this lying on your bed or on the floor.
Tuck your chin into your neck, lift your head just 1 inch off the floor. Hold for 5 seconds and then lower it back down.
The most important part is to keep your chin tucked into your neck the entire way through the lift, hold, and lower.
Start with 2 sets of 10 every other day. As it gets easier, increase the hold time to 10 seconds.
Prone T
You don’t need to lie on a fancy table like this video shows. You can do this lying on the edge of your bed, a gym bench, or even on the floor.
The most important part is getting your elbows as high off the floor as possible.
Hold for 5 seconds at the top and then return to the start position. Start with 2 sets of 10 every other day and work up to 3 sets of 10.
None of the exercises above should make you hurt more. If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating neck pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here and a member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t try have a plan to solve your neck pain?
- Your work days are miserable because your neck hurts
- You neck hurts and you wake up tired because you aren’t sleeping well
- You you stop working out, leading to other diseases and injuries
But WITH a plan for no more neck pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to solve hip pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
