Contents:
- Medical Video: Physio Neck Exercises Stretch & Relieve Routine
- 1. Neck drop and raise
- 2. Head tilt
- 3. Neck rotation
- 4. Neck retraction
- 5. Shoulder rolls
Medical Video: Physio Neck Exercises Stretch & Relieve Routine
People who have arthritis or arthritis are very likely to experience neck pain. Well, one way that can be done to treat neck joint pain is to stretch. It's not difficult, this stretch can be done anywhere and anytime. So, what are the stretching movements for neck pain?
1. Neck drop and raise
Neck drop and raise is the movement of stretching the neck by looking down and looking up.
How:
- You just stand tall or sit in a chair.
- Gently drop your head forward until your chin touches your chest. Hold position for 5-110 seconds.
- Return to the starting position.
- Then lean your head back while looking up, and hold this position for 5-10 seconds.
- Repeat stretching up and down 5 times.
2. Head tilt
Head tilt is a stretching motion for neck arthritis by tilting the head to the right and left.
How:
- Stand straight or sit in a chair.
- Slowly tilt your head to the right shoulder while keeping the position of your left shoulder down, do not tilt along the head.
- Hold this position for 5-10 seconds, then return your head to the center.
- Repeat this movement to the left side by tilting your head to your left shoulder and keeping your right shoulder down. The head and shoulders must be in a position that remains parallel.
- Hold this position for 5 to 10 seconds
- Repeat on each side five times.
3. Neck rotation
Neck rotation is a movement of stretching the neck by looking to the right and also to the left. In this movement, only the neck can move and the shoulders remain stationary.
How:
- Sit in a chair or stand with good posture.
- Slowly turn the head (look) to the right and hold this position for 5 to 10 seconds, then return to the center.
- Gently turn your head to the left and hold for 5 to 10 seconds. Then return to its original position.
- Repeat 5 times for each side.
4. Neck retraction
Neck retraction is a stretching motion for arthritis of the neck by making the head forwards and backwards with the shoulder must remain in its position not to be engaged. Not just forward and backward, when doing the head forward feel until the back of the neck feels like it is pulling, and back to back until it stays level with the shoulder.
How:
- Sit in a chair with your shoulders and head straight forward.
- Push your head forward with your shoulders still not moving. Push your head forward and it will feel like there is a slight pull from the back neck.
- Hold that position for 5 to 10 seconds.
- Back to its original position.
5. Shoulder rolls
Shoulder rolls is a stretching motion for arthritis that is performed to rotate the shoulder. If you experience neck pain due to arthritis, don't forget to maintain shoulder condition. Because, arthritis neck pain can spread towards the shoulder. By training your shoulders, you can help strengthen the muscles that support your neck. How:
- Sit in a chair or stand with your feet shoulder width apart.
- Turn the shoulders up, backwards and downwards in a series of movements.
- Perform this movement five times.
- Then reverse the movement, from lifting the shoulders up, forward, then down five times.
