How to Do Neck Curls for Rehabilitation

The muscles in the neck are responsible for not only movement of the head, but also for movement of the shoulder girdle. Even though the posterior muscles of the neck are stronger than the anterior muscles, problems still occur in the posterior neck muscles. Among these problems are a limited range of motion, tightness, muscle weakness and even muscular imbalances. When the posterior muscles of the neck contract, they are putting a lot of pressure on other muscles of the body causing muscle fatigue and pain. One way to help relieve pain and return mobility is through stretching these valuable posterior muscles. One such stretch is a simple neck curl that can be used for rehabilitation.

Difficulty: Easy

Instructions

1. 

   Lay on the floor with your knees bent. Be sure that your back is flat on the floor.

2. 

   Inhale. Exhale while slowly bringing your chin to your chest. Hold for 8 seconds and then return your head to the starting position. Do this exercise for a total of 8 repetitions. Build up to 2 complete sets over time.

3. 

   Know that it's alright if you cannot touch your chin to your chest. Just do the best you can. As you continue to stretch the neck muscles they will become more flexible over time. Don't force it.

4. 

   Do the following exercise If you find it difficult to lift your head to your chin without assistance. Interlace the fingers of your hands behind your head with elbows bent outward (do not bend your elbows to the front of your body). Inhale. As you exhale, slowly bring your chin to your chest. Do not force your head up. Remember, you are only assisting your own neck muscles to make this move that one day they must do themselves when they are strong enough.

5. 

   Don't press or yank on your neck when you have come to the top of the neck curl. Adding additional pressure at this point may hyper-extend the muscle and cause damage. Hold for 8 seconds and then slowly return your head to the starting position. Do this exercise for a total of 8 repetitions.

Tips & Warnings

• Practice a daily neck stretch routine
• If stress is the cause of your problem, practice stress-relieving routines such as yoga or meditation.
• Don’t pick up heavy objects by hiking up your shoulders. Lift from bended knees.
• Keep your back on the floor while performing this exercise.
• Don't begin this or any other exercise routine without consulting with your primary health care practitioner. If you feel a sharp pain or discomfort, stop the exercise immediately.

Resources

• Reiki Center of Venice

Who Can Help Sponsored

• How to Lose 30+lbs Guaranteed. Try it Free.