4 Isometric Strength Exercises for Neck Pain | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 24 ก.ย. 2020
- #neckpain #neckexercises #neckstrength
Daily rehab for today is drilling down 4 awesome neck strengthening exercises we give to patients with acute and chronic neck pain. With prolonged forward head postures you can get some serious weakness in the neck muscles and coupled with pain messaging you can end up with recurring neck pain and headaches. Luckily that can be sorted out with some simply and effective isometric loading exercises like these 4 beauties.
1️⃣ Deep neck extensors (prone)
2️⃣ Iso Retraction - foam pad (standing)
3️⃣ Side Flexion iso (kneeling banded)
4️⃣ Flexion Ball holds (supine)
The aim is to get isometric work (muscle contraction without joint movement) into the extensors, side flexors and flexors of the neck in a NEUTRAL position - basically to get stronger in the positions you want to be in during the day when you are static. Makes sense. Aim to hold these for up to 1min when you get good at them. Good luck and happy neck day!
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Excellent exercises with thera band nice idea
👍
Thank you! Great video and info!
Brilliant tutorial
Oh my goodness, immediate relief! Having tried so many online neck strengthening videos on here and having only ended up worse off, I'd almost given up trying any. This just came up on my feed and I'm so thankful, just doing a few repetitions of these has helped massively. I'll keep doing these every day. Can't believe this hasn't had more views. You explain things so well, easily and clearly. So helpful, thankyou!
Great news! 😄
updates?
Great video. Thank you.
🙏
love your work! Great cues and demonstration. cheers
Thanks!
so helpful and clear explanations. I love how you work!
Thanks! 😀
you are so great
Too kind!
Thanks so much..have had c5c6 space reduction due to poor posture. While my doc recommended shoulder shrugs, i have been struggling to have stronger neck fr better posture other than reducing phone watching habit. This should help..
Hope it does!
You might have saved my nerve channels and much more
Haha hope it helps! Check out the latest neck video
Do you recommend neck stretches also ? Before doing these excersises?
Hello, thank you for these exercises. When doing the first one, laying on the ground, and I lift my head I feel tension in the upper part of my right shoulder area, like it is working.
Is this a good sign?
I lack stability in my right shoulder that I seem not to find the way to sort it out. I'm starting to thing the root cause is comming from my nech.
Which muscles am I sthrenghtening in 10:26? Thank you
Thanks for these exercises! I get neck pain/stiffness on the right side at the back. Should I do these daily?
Try 3 x per week
Would you recommend completing a chin tuck prior to this activity in order to activate deep neck flexors w/o pt attempting to use strictly SCM for activity?
Do you ever complete your deep neck flexor activities w/ rotation in supine?
Yes you can do that as wel
thankss!
this neck pain you're talking about, is it from muscle pain, or disc bulging/herniation pain?
thank you!
Mircea
Could be either
Hi Tim. Greetings from Canada.
Are these ok if I have moderate to severe stenosis multi levels in my neck? Lots of pain and weakness...
Just go light and easy!
Hi Tim, what should I be aware of in starting these, post injury? I fell and hit my head a few months back. For a while, my neck couldn't support its weight properly and there might have been a whiplash injury. There's no pain now but my head is upward tilted and rotated on one side. And I do feel weakness in the muscles especially in prone or supine. Even from before the injury, I could just only keep my head in line with my spine in quadraped exercises or on elbows. I can't look up. It's more difficult now. The exercises look like a good place to start.
Go careful and consistent. Watch the load and don’t get too carried away.
Thank you for the advice :)
Can you continue to lift weights if you've strained your neck?
If so, what modifications should we make?
Of course you just should not use a load that reproduces any neck pain. It also depends on the state of the disc on the neck and then what exercises are contraindicated for your injury. Can be a tricky one as sometimes there are many factors to consider
Hi! Can we do this if chiropractor manipulations caused muscle weakness/ some nerve issues? My left side of my neck feels so small and weak compared to my right and that’s where I have all of my issues
Perhaps go slowly and carefully If you have neural symptoms
Do not go to a chiropractor! It's a pseudo science!
Hi Tim my question is that the back of my neck is so tight that my head wants to look up the the sky, should I be trying all of these exercises or do I not want to be working the back of my neck if they are allready super tight? Thanks
You might also need to work on some mobility
would you consider this for an end phase of the rehab program also for how long ?
You can start early if the load is light and not aggravating. As long as until your symptoms improve
Hi Tim, my neck makes popping noises when i move it in no particular direction. Have been doing chin tucks and stretching back of neck by chin tuck and pulling neck down. Been to chiro too. Will give these go as well. But any specific advice on popping bit that you may have? Thank you..
Strengthening for sure
Hello, can I do theses after I recover from a whiplash injury ??
Yes but best to speak to physio and assess the level of damage first
Where did you buy the blue foam pad?
We get those from a local supplier for physios. Try Amazon
can we do all of these for cervical disc herniation?
Yes you can as they are all static
what can we attach in the house the bands to ?
Door handles and sliding door handles
i'm enjoying your videos but am having difficulty finding neutral. my back just doesn't arch much at all
Could be a stiffness issue perhaps?
Should we do it twice a day or only once is enough?
Twice is good
Random but u look like Justin Hartley lol but thanks soo much for these excercises
Haha cheers
Hi were can i buy that neck band?
Try Amazon!
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क्या आप हिंदी में बता सकते हो क्या ?
Sorry can only reply to English