Health Care > Relieve Neck Pain and Prevent Neck Muscle Spasms With These 3 Simple ExercisesRelated Photo
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If your neck muscles are fatigued and overworked, locked up in spasms, then relief therapy may be as simple as these exercises.
Exercise is natural therapy. Many of my clients with neck problems ask me to recommend stretches to relieve their tension. However, strength-training the right muscle groups is often more effective than stretches.
To strengthen the right muscles, focus on improving posture.
How does poor posture contribute to neck muscle spasms and cervical pain?
When we slouch, our chest and arms tighten, pulling our shoulders forward. Our middle and upper back muscles weaken, getting pulled taut. We develop an exaggerated kyphotic curve in our upper backs and shoulders.
Our eyes naturally look to the horizon, to keep us balanced and upright. So, when we slouch, our heads do not lower toward the ground. Instead, the neck muscles and cervical spine are compromised.
Eventually, poor posture can cause soft tissue injury and arthritis.
3 simple exercises for a stronger neck and better posture.
1- Reverse flyes. These are like pec (chest) flyes turned over. For a chest flye, you lie on your back and bring two dumbbells together above your chest. Arms are mostly straight (elbows barely bent).
Reverse flyes are done standing, leaning with your torso parallel to the floor. They can also be done by lying flat on your front-side, on a bench, but this may be too awkward for beginners. They strengthen the middle back and shoulders, helping to relieve neck tension by drawing the shoulder blades back.
2- Mid-Rows. These are usually performed seated, using an isolating machine or cable pulley equipment. Holding two handles, elbows bend and pull the handles back, as if rowing.
Dumbbells can also be used. Lean over, like you'd do a reverse flye. Instead of raising dumbbells straight out to the sides, elbows bend to lift weights.
3- Shrugs. Don't be afraid to use heavier weights for shrugs than previous exercises. Shoulder shrugs help us maintain good posture, plus upper-body stability and strength. They prevent spasms from overworked and neck muscles.
And they relieve tension instantly: shrugs feel really good after sitting at a desk or computer! Try 'em today!
Bonus: Getting stronger abdominal muscles will also help balance neck muscles by keeping the pelvis and sacrum balanced. The pelvis and sacrum are connected to the cervical spine by a thick band of connective tissue. Often when there is pelvic tension, there is also neck tension.
For best results:
* Use enough weight that you feel challenged by the 8th repetition. If you can do 12 or more easily, then perhaps the weight is too light for you.
* Perform 2-3 sets of each exercise, at least two times per week with rest days in between.
Okay, now go and practice those 4 exercises regularly, to prevent cervical pain and reduce neck muscle spasms. Strength-training can, indeed, yield fast results and relief.
