Healing with Exercise

             Neck pain affects about 10% of the population at any given time. The source of this pain is derived from various conditions that affect the soft tissues of the neck.  These tissues include the muscles, tendons, and nerves.  There is a 80% rule that states:  80% of the people will have back or neck pain sometime in their lives, 80% of this pain will be muscle related, and 80% will resolve itself over time with the help of mother nature.

            The neck (cervical spine) is composed of vertebrae that extend from the base of the skull into the upper torso.  The ligaments supply stability to the spine.  The muscles provide support and allow motion.  The neck is very vulnerable to injury because it is less protected than the rest of the spine, it supports the head and it is very flexible.

            Neck strain is caused by overuse of the muscles and ligaments or an acute trauma.  Individuals who perform repetitive occupational motions of neck flexion such as looking through a microscope or at a computer screen for prolonged periods of time are susceptible to neck muscle and ligament strain.  Poor posture and overexertion of the muscles from excessive or improper exercise can cause pain.  Muscular tension from prolonged stress elicits a “fight or flight” response resulting in neuromuscular and chemical changes that cause pain. Examples of acute traumas include the hyperextension and flexion of the neck known as “whiplash” from a motor vehicle accident, diving or sports accidents and falls.

            Other causes include infection, tumors, degenerative and inflammatory diseases such as osteoarthritis (joints between bones) and rheumatoid arthritis, disc degeneration

(usually in people over 40, space inside center of disc narrows), or herniation (disc protrudes and puts pressure on spinal cord).  Neck pain can be a self-limiting condition but can frequently be a long-term problem.

            A physical examination including evaluation of neck motion, tenderness and function of nerves and muscles must be performed to assess injury.  If pain is continuous and persistent, serious, accompanied by pain radiating down arms or legs, or accompanied by headache, numbness, tingling or weakness, medical attention should be sought immediately.  Specific x-ray techniques such as magnetic resonance imaging (MRI), computed tomography (CT), myelogram, or electromyogram (EMG), may be necessary for complete diagnosis.

            The usual immediate treatment of neck pain due to strain from excessive wear and tear or muscular tension due to stress and/or emotional distress is appropriate rest.  A cervical collar can be used to achieve this.  As an adjunct to amma and the application of linament to the affected muscles,  exercise can be instituted after the acute inflammation has subsided.

            Exercise includes range of motion (ROM) and muscle strengthening movements.

These exercises focus on the impairment (muscle weakness, loss of motion and pain) in and around the involved joint.  The initial aim of exercise is to reduce the impairment, improve the function, increase flexibility, strengthen, stabilize, prepare for increased activity and decrease the incidence of recurring injury.  Below are some neck stretches and muscle strengthening exercises.  They should be performed for 10 counts and for 10 repetitions.  Some clients may need to gradually build up to 10 repetitions.  They can do 3-5 repetitions 2-3 times a day if necessary. 

Exercises should be done until a gentle tension is felt.  This is called a “static stretch”.  Do not bounce or the muscle will tighten up more in an attempt at self-protection against injury.   It is important to return to the central position before proceeding with the next motion.  Exercises should be performed with the appropriate breathing.  Inhalation occurs into the abdomen and exhalation while executing the stretch.  This helps regulate blood pressure, increase blood flow and remove toxins from the site.

Many people hold tension in their neck and shoulder muscles.  I am among them.   This excessive and prolonged tension of the muscles creates neuromuscular and chemical changes that result in pain.  During the night in my sleep I would turn my head and experience excruciating pain from my neck radiating down my shoulder.  The next day I would be unable to turn my head without stiffness and pain.  This pain was disruptive.  It made it difficult to function and drive.   Once I began to practice the neck exercises outlined I experienced diminished neck tension and episodes of pain.  The exercises are designed to stretch tight muscles and restore the natural flexibility of the neck.  The exercises should be explained and demonstrated to the client by their Wholistic practitioner.  

Exercises for Neck Pain

Flexion/Rotation (sternocleidomastoid)

back to top

Flexion/Extension (posterior neck muscles)

Tuck chin to chest. Feel stretch in back of neck.

back to top

Lateral Side Bends (scalenes and upper trapezius)

back to top

back to top