Apart from stretching and taking movement snacks, it is also important to incorporate strengthening exercises to achieve long term benefits such as reduced pain, and improved function.✨
Here are some exercises to target muscles commonly impaired with neck pain. 💢
1️⃣ Chin nod, 5-10 secs hold, 5-10 reps.
This targets your deep neck flexors. Start with a small nodding movement, without lifting your head up. You should not feel the muscles on the front of the neck moving, but rather you should be using the muscles deep behind them. Only progress to add the head lift when you can perform 10 reps of 10 secs comfortably.
2️⃣ Shoulder I, Y, Ts with weight/band, 5-10 reps each.
3️⃣ Shoulder retractions with band, 10 secs hold, 5-10 reps.
These targets your shoulder blade retractors (middle and lower traps), and rotator cuff muscles which also help to stabilize the neck and upper back areas.
Start slow, with light weights/resistance. Gradually progress from 1 set to 2-3 sets per exercise. Aim to do at least 3 times a week and keep at it for a couple of months. 💯
If you have any queries or would like more information, feel free to DM or contact us at 62620970! 📞
📝1. Jull, G. A., Falla, D., Vicenzino, B., & Hodges, P. W. (2009). The effect of therapeutic exercise on activation of the deep cervical flexor muscles in people with chronic neck pain. Manual therapy, 14(6), 696-701.
📝2. Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D., & Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis. The South African journal of physiotherapy, 73(1).
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