Last week, we talked about the many factors that cause chronic neck pain. Today, I will teach you two exercises to prevent neck pain, which is the cervical isometrics deep muscle training, and YTWL.
1. Cervical Isometrics deep muscle exercises (Retraction, protraction, lateral) - can help stabilize the cervical spine so that the large muscles are not easily overworked.
- Starting with a head-neutral posture, place a hand on the forehead. Without letting the head move from starting position, press the head forward into the hand and the hand into the forehead. Press and hold for 10 seconds.
Rest for 3-5 seconds, and repeat for a total of 10 reps.
- Next move the hand to the side of the head. Without letting the head move from starting position, press the head laterally into the hand and the hand into the side of the head. Press and hold for 10 seconds.
- Rest for 3-5 seconds, and repeat for a total of 10 reps.
- Repeat the exercise above on the other side of the head.
- Starting with a head-neutral posture, place a/or both hands on the back of the head. Without letting the head move from starting position, press the head back into the hand/s and the hand/s into back of head. Press and hold for 10 seconds.
Rest for 3-5 seconds, and repeat for a total of 10 reps.
2. YTWL – this exercise is to train all fibers of your trapezius and rhomboids which can help relieve neck pain and improve your posture.
While in the standing position, move your arms upward towards the ceiling as in making the letter "Y" with your arms and body. While holding this position, squeeze your (scapulae) shoulder blades downward and back towards your spine. Keep your elbows straight.
Then, lower your arms so that they are extended out to the side as in creating the letter "T" as shown. Squeeze your shoulder blades downward and back towards your spine. Keep your elbows straight.
Next, bend at the elbows and lower them slightly, making a "W" with your arms so that the palms point upward and the elbows are out to the side.
Finally, lower your elbows further so that your upper arms touch your ribs and your forearms point forward. Squeeze your shoulder blades downward and back towards your spine making an "L" with your arms.
Keep your palms pointed up towards the ceiling the entire time.