Neck pain is common, because the cervical region is constantly called upon in its role of supporting the head and must ensure a multitude of movements in relation to the trunk, as explained by Health Insurance. They are most often due to poor posture, osteoarthritis or neck trauma. According to Alexandre Prims, physiotherapist also known as @pamz_therapy on social media, neck pain most often relate to a “muscular weakness”. This is why, in a video posted on Instagram, he shared five exercises that allow you to “strengthen your neck as well as other muscles of the body and work on your posture”.
Neck pain: here are 5 exercises to prevent it
Before embarking on the practice of these exercises, the physiotherapist reminds in the caption of his video that they must be carried out “gently, gradually and without pain”. Here are the exercises recommended by the physiotherapist:
Carry out frontal cladding
It’s not because the sheathing is not your cup of tea you will escape it. Indeed, in his video, the physiotherapist advises doing 10 sets of 10 seconds of frontal sheathing, particularly in cases of neck pain. To perform this exercise, you need to place your forehead on a comfortable surface such as a sofa, while keeping your feet on the ground and your knees bent. You can then place your arms against your chest and then touch them to the floor several times.
Do post cladding
In case of neck pain, core exercises are very interesting, because they help strengthen the muscles of the back and neck. To perform the 10 series of 10 seconds of post core training recommended by the physiotherapist, it is necessary to place your neck on your sofa, while keeping your feet on the ground, so that your knees form a right angle.
Practice a core exercise that helps fix the scapula
The shoulder blade is a bone located in the upper part of the thorax which allows the articulation of the arm in all directions. When you suffer from neck pain, it can be impacted. The exercise suggested by the expert consists of resting the top of your head against a wall while keeping your feet on the ground. The goal is to be able to extend your arms out to the sides, then let them meet several times. This exercise must be performed for 4 sets of 20 seconds.
Perform an extension with resistance
To perform this exercise, you will need a resistance band. The goal is to sit on the floor with your legs straight and your back straight, and place this elastic band on the top of your neck while pulling it with your hands. You then have to lower and raise your head. Repeat the operation for 4 sets of 10 seconds.
Practicing cladding on all fours
As the physiotherapist shows in his video, this type of sheathing consists of getting on all fours, while placing a resistance elastic at the back of his head. You then have to lower and raise your head. This exercise, which strengthens the cervical spine, must be practiced for four sets of ten seconds.
Additional source:
- Understanding cervicalgia (neck pain) – Health Insurance
