Neck Strengthening Exercises

PhysioFeel

Disclaimer: All the strengthening exercises in this blog are purely for educational purpose. Kindly perform them under supervision of a Qualified Physiotherapist to avoid exercise induced neck pain or other complications.

  Hey guys this is Dr. Omkar,  physiotherapist from Mumbai. & welcome to one other blog PhysioFeel. Feel the Physiotherapy.

   In our last blog we saw generalized & stretching exercises Which can  be performed anywhere you want & can reduce the incidence of neck pain.  

                                 Now in this blog I will tell you how to strengthen your neck muscles. Have you ever wondered how to train your neck muscles? Do you go to the gym? Does your trainer teach you how to train your neck..? What ,no? I guess then they don’t consider your neck as an important group of muscles . Anyway but I must tell you  that the neck is the most mobile joint in our body. 

                        We move our neck almost 400-600 times a day. Don’t you think we should take care of our neck?

   Now let’s see how we can strengthen our neck muscles. If you are a beginner you should initially start with simple exercise like.

 (Manual Resistance  Exercises)

1.    Sit in front of the mirror with back support on a chair. 
2.       Place one palm onto one side of your head. 
3.       Push your neck on to your palm & apply gentle resistance by your palm. Hold this position for 3-5 secs. & release.  
4.       A very important thing- do not apply over pressure you may suffer from neck muscle strain. (Visit your nearest Physiotherapist)
5.       Similarly do it for another side. Front & Back.
6.       There are 2 possible ways you may move your neck while doing this strengthening exercise which has to be avoided. as we are not looking at doing a dynamic movement but a static contraction of the muscle.

§  1. Side flexion

§  2. Horizontal movement

 (Theraband Exercises)

  Theraband is a rubber like stretchable band available in the market with different colors each with different resistance. Consult your physiotherapist before starting to use any thera band for exercises; they will guide you regarding the correct usage of the theraband, in terms of resistance by assessing your muscle strength & tone.

   (Theraband Resistance  Exercises )

o   Sit in front of  the mirror with back support on a chair. Put the theraband around the side of your head. & hold it tightly with hand on the opp side. Try to pull the tharaband and apply counter pull with hands on the other side. Do not hold the position but repeat the movement for 3-5 times & repeat 5 sets of same. (Remember do not over pull the movement you might suffer from neck strain.

o   Similarly do it for the other side. Back & Front.

o   There are 2 possible ways you may move your neck while doing this strengthening exercise as we are not looking at doing a dynamic movement but a static muscle contraction.

§  1. Side flexion

§  2. Horizontal movement

   Performing these exercises daily once can increase neck muscle strength & can reduce incidence of neck pain.

( NOTE- To avoid injuries while strengthening with theraband please visit your nearest qualified Physiotherapist. He will guide you in the correct way to use the for neck muscle strengthening.)

                                     

                                   So today I just discussed strengthening exercises of neck with manual resistance & theraband. In my next blog I will be talking about stretching the muscles before & after exercises. So guys stay tuned. For latest updates do not forget to SUBSCRIBE to our YouTube channel (https://www.youtube.com/channel/UCrhJDsVSrxaT_oQBMhE34TA) channel & press the BELL      BUTTON. & if you feel your friends & family should know more about Physiotherapy do SHARE this blog because its all about Physiofeel

  

             Before we end I just want to tell you one thing guys. Exercising is important but performing correct exercises is even more important. So consult  a specialist i.e  a physiotherapist & learn the correct way to perform exercises.

   See you in the next blog ill than stay healthy good bye.

Regards

Dr. Omkar P Padhye (PT)Mpth., Mss, MIAP, MSOTPT, D.hypn

Former Physiotherapist Breach Candy Mumbai

Co-owner at QHM

Founder at PhysioFeel- Physiotherapy clinic & YouTube channel

Contact +919987134887

YouTube Channel : https://www.youtube.com/channel/UCrhJDsVSrxaT_oQBMhE34TA please visit &                               SUBSCRIBE to the channel.