Cervical Exercise: - KnowYourBack.org

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Exercising Once Pain HasLessenedIn many cases, it may take only one or two daysto control or eliminate symptoms. Once yourpain is much better or gone, gradually and carefullyreturn to any activities you’ve temporarilyavoided and start some simple exercises. Continueas long as your symptoms do not return,get worse, or move away from the center of theback.Establishing that habit of sitting more erectlywith your head in a neutral position, thus avoidingthe protruded head position, is often necessaryand valuable to establish long-term comfort.
Strengthening <strong>Exercise</strong>sMany people with neck pain also have weakmuscles in the neck, upper back and core. Bystrengthening and stretching those muscles,more blood flow comes to the area to help repairinjury. Your ability to function in your dailyactivities also improves. Stronger muscles providegreater stability to the neck and trunk tohelp establish and maintain good posture andenhance all body movements. Increasing strengthhelps protect you from future problems. Moderatestrength training is one of the most valuablethings you can do for your overall health and isespecially important if you have neck pain. Continueexercises as long as your symptoms do notreturn, get worse, or move away from the centerof the back.Special equipment and gyms can be helpful, butthere are good, low-tech, inexpensive ways tostrengthen neck muscles at home. Five simpleexercises can help strengthen the muscles in yourneck and upper back:
Page 5 and 6: Walking erectly with “neutral”
Page 7 and 8: Sitting or standing neck retraction
Page 9: hollow in our lower backthat we hav
Page 13 and 14: Prone Head Lifts (Figure 10): Lying
Page 15 and 16: Neck Rotation (Figure 13): While si

Cervical Exercise: - KnowYourBack.org

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