8/25/2019 Neck Extension Activities
In fact, gross motor activities not only get the kids moving and active and allow them to release much needed energy, they also are responsible for helping children regulate their sensory needs. One of the easiest ways to include proprioceptive and vestibular input on a daily basis in our home is with Animal Walks. Neck Rotation, Flexion, and Extension Exercises The head-forward posture that comes with desk work can aggravate other neck muscles besides the ones that move your head forward and back. The exercises on this page can help undo the neck stiffness that comes with head-forward posture.
Kyphosis occurs when there is excessive curvature of the spine, eventually causing a hump-like appearance in the upper back.
Between 20 and 40 percent of elderly adults experience kyphosis. The greatest change in the thoracic curve occurs in women between the ages of 50 and 70.
Some of the causes of kyphosis include:
Dr. Nick Araza, a chiropractic wellness practitioner at Santa Barbara Family Chiropractic, says that he associates kyphosis with poor posture and bad movement patterns. He says that just 20 minutes of bad posture can cause negative changes to your spine.
As you spend time in a flexed (bent) position, your head begins to retain a forward position. This causes increased stress and weight on your spine and neck. The head should be directly over the body, creating a straight line from your shoulders to your ears.
By practicing proper posture and engaging in exercises to strengthen the back and neck, you can lighten the load. This will give your spine a break.
Exercise, combined with good posture and chiropractic care, may help improve your rounded upper back.
Researchers looked at the effect of spinal extension exercises on kyphosis. They found that strong back muscles are better able to counteract the forward pull on the spine. That means exercises that strengthen the extensor muscles can decrease the angle of kyphosis.
The same study found that after one year of exercise, the progress of kyphosis in women ages 50 to 59 was delayed compared to those who did not complete the extension exercises.
Araza recommends these five exercises to help prevent or improve a rounded upper back. Consistency is key. These exercises should be repeated a minimum of three to four times per week to see results over time.
Always consult a doctor before starting an exercise routine and be sure to listen to your body. If an exercise or stretch is causing increased pain, stop and seek help.
1. Mirror image
For this exercise, simply do the opposite movement of the posture that youâre trying to correct.
If itâs challenging to get your head to touch the wall while maintaining a chin tuck position, you can put a pillow behind you and press your head into the pillow.
2. Head retraction
This exercise is done lying on the floor and is great for the muscles of the neck that are often stretched out and weak.
3. Superman
4. Life extension
The goal of this exercise is to stretch the tight muscles of the chest and strengthen the weak muscles of the back.
5. Thoracic spine foam rolling
You can try this with your arms extended over your head in the life extension position described above. Do this for at least 30 seconds to 1 minute.
By making small changes to take care of your posture today and prevent kyphosis, you can reap the health benefits for years to come. So, take a break from your phone, practice good posture, and work toward a greater quality of life.
Herniated disc, bulging disc, slipped disc: Whatever you want to call it, this condition is extremely painful.
Herniated discs are most common in early to middle-aged adults. Theyâre often caused when too much pressure is put on an otherwise healthy spine. The spine is composed of many bony vertebrae, separated by jelly-like discs.
These discs cushion the joints during impact, allow for movement in the spine, and keep the vertebrae in place. A herniated disc occurs when a disc ruptures, causing the disc to leak, which irritates surrounding nerves. A herniated disc often occurs with lifting, pulling, bending, or twisting movements. Bad posture and poor ergonomics may also contribute to its likelihood.
When the herniated disc affects the nerves in a specific area of the spine, it can lead to pain and weakness in the area of the body that that nerve serves.
If a disc herniates in the neck or upper spine, it can cause pain to radiate down the shoulder, arm, or hand. This pain is called cervical radiculopathy. Itâs more commonly referred to as a pinched nerve.
The American Academy of Orthopaedic Surgeons notes that cervical radiculopathy may result in feelings of burning, tingling, and weakness in the arm, shoulder, or hand. In severe cases, it may also result in loss of feeling and paralysis.
Treatment
There are several treatment approaches for a herniated disc. Most doctors will recommend pain medication, rest, physical therapy, and other conservative treatments before considering surgery.
The following exercises may improve your neck pain from your herniated disc faster. The goal of these exercises is to push the disc back, away from the nerve root. Always be evaluated by your doctor before attempting exercise at home.
Dr. Jose Guevara from Regional Medical Group in Atlanta recommends these exercises to relieve your neck pain.
1. Neck extension
2. Neck extension with head lift
3. Neck retraction (chin tuck)
4. Shoulder retraction
5. Isometric hold
Stretching may benefit people with a bulging or herniated disc if they have tight muscles surrounding the area causing pain. Sometimes, stretching can make the pain worse and slow the healing process. Always stop any stretch if pain increases or radiates away from the spine.
For example, if a stretch causes a shooting pain down your shoulder and arm, donât perform the stretch. The goal of stretching is to relieve pain, not increase it.
1. Lateral bend
2. Scalene stretch
3. Neck rotation
Dr. Seth Neubardt, a board-certified cervical spine surgeon, recommends avoiding any high-impact exercises while your herniated disc is healing. Exercises like running, jumping, powerlifting, or anything that involves sudden sharp movements, can greatly increase your pain and slow down healing. It may even cause lifelong problems.
Itâs still possible to participate in many of your usual activities. Itâs important to modify challenging activities and keep your neck in a pain-free position.
Gentle exercise is beneficial to the healing process. This is because encourages increased blood flow to the spine, decreases stress, and maintains strength.
A study published in the British Medical Journal looked at the effectiveness of active treatment (physical therapy and home-based exercise) and passive treatment (cervical collar and rest) for cervical radiculopathy versus a âwait and seeâ approach.
Both the active and passive treatment had a significant positive impact on pain and disability at the six-week follow-up, versus those who didnât receive any treatment at all. This high-quality randomized control trial leaves little doubt that exercise helps heal cervical radiculopathy faster than waiting it out.
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