In this video, I wanted to go through a great little exercise on how to overcome neck pain.
Neck pain is a big issue that people have. If you look back on your life, there is a good chance that you have woken up with a kink in your neck, and it has affected you for the next two or three days. Now, I want to give you an exercise to help you prevent and overcome that kink in the neck. This is a four-point position exercise with a neck rotation.
Four Point with Neck Rotation
I am going to get Alix to demonstrate it.
Move down to the floor and go into the four-point position. You’ll have your knees underneath the hips. The knees should be a little bit wider. Hands are underneath the shoulders. You are in a good position regarding the spine, and the head is in line with the shoulders, which is in line with the hips. You are going to tighten up the abdominal area. We are going to isolate the neck when it relates to the movement.
Four Point with Neck Rotation
I will get Alix to rotate the head to one side as far as she can, then rotate to the other. We are doing a couple of things here: educating the body to keep the neck in ideal alignment, which is important, and educating the body to isolate movement. It’s just isolating movement in the neck. A lot of people focus on rotation. They usually look side to side and then focus all that movement on the back. We want to focus on the neck, and by going through a couple of repetitions, you are trying to go a little further each time, so you are working on mobility and stretching the neck.
Do 5 to 10 repetitions. For the first time going through it, I would start with three repetitions on each side and see how it felt. If it feels fine and your neck feels looser, you can progress to doing more repetitions, 5 to 10 repetitions. Do not do 50 repetitions on each side because it is a balancing act on the tissue. You can make the tissue happy, or you can make the tissue angry, which leads to pain. So we want to find the middle ground where the tissue is more towards the happy side.
Final Thought
So there you go! Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video, or an interview that will help you overcome your injury or pain.
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Take care!
Rick Kaselj, MS
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