Simple Exercises to Promote Healthy Neck Muscles and Ligaments

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Simple Exercises to Promote Healthy Neck Muscles and LigamentsPosted By Dr. Ben

Kim on Oct 05, 2009 Natural Health SolutionsIf you experience intermittent neck

pain and/or stiffness, you may benefit from a simple routine of stretching and

strengthening the dozens of skeletal muscles and ligaments that line your

neck.The most important requirement for healthy ligaments and muscles is steady

blood flow to these tissues. And stretching the ligaments and muscles that line

your neck is the most effective way to promote and maintain a rich supply of

blood in this region.What follows are six simple stretches that you can perform

to help keep the muscles and ligaments in your neck healthy and less prone to

getting injured.1. Forward FlexionAllow your head to fall forward so that your

chin approaches the top of your chest.Once you feel a stretch or pull in the

muscles that line the back of your neck or once the joints of your neck won't

allow you to bend

forward any further, whichever comes first, hold this position for as long as

is comfortable, up to 30 seconds.2. Backward ExtensionAllow your head to bend

backwards so that you can look at the ceiling or sky.Once you feel a stretch or

pull on the front side of your neck or once the joints of your neck won't allow

you to go back any further, whichever comes first, hold this position for as

long as is comfortable, up to 30 seconds.3. Rotation to RightWith your shoulders

facing forward, turn your head to your right.Once you feel a stretch or pull

anywhere in your neck or once the joints of your neck won't allow you to rotate

any further, whichever comes first, hold this position for as long as is

comfortable, up to 30 seconds.4. Rotation to LeftRepeat the same steps described

above, but with your head turning to your left.5. Lateral Flexion to RightWith

your shoulders facing forward, allow your head to fall toward your right

shoulder so that your right

ear approaches the top of your right shoulder.Once you feel a stretch or pull

along the left side of your neck or when your neck won't allow any further

lateral flexion, hold this position for as long as is comfortable, up to 30

seconds.Be sure that your left and right shoulders remain level; for some

people, there's a natural tendency to bring the right or left shoulders up while

doing this stretch.6. Lateral Flexion to LeftRepeat the same steps described

above, but with your head falling toward your left shoulder. Remember to keep

both shoulders level; it's your head that should bend down to approach your

shoulder, not your shoulder that's raised to approach your head.***To strengthen

your neck muscles, use your hands to resist your head as you try to move it in

the six directions described above.For example, to strengthen the muscles that

line the front of your neck, place both of your palms against your forehead and

gently push your head against

your palms, trying to take your chin down to meet your chest. Maintain this

resistance for as long as is comfortable, or up to 10 seconds. Repeat for all

directions.What follows are some pointers to keep in mind as you stretch and

strengthen your neck:Never stretch to a point where you experience pain; the

goal is to feel a comfortable stretch.Try to stretch later in the afternoon or

evening, when your blood circulation is at its peak.Blood circulation is at its

worst first thing in the morning, a consequence of your heart not having to work

very hard in the absence of significant gravitational force while you are

sleeping in a horizontal position. As you go about your daily activities, your

blood circulation naturally improves as your heart begins working harder, making

the muscles and ligaments in your neck and throughout your body more receptive

to being stretched and strengthened.If possible, save stretching and

strengthening sessions for after you

have been physically active, like after you have gone for a walk or engaged in

any type of cardiovascular workout.The more you exercise or warm up before you

stretch, the more blood flow your muscles ligaments will have, which decreases

the risk of suffering a sprain, strain or tear.Do not bounce or bob with your

stretches. Move your neck slowly and gradually into a position that allows you

to feel a solid stretch in the target muscles, then hold this position and focus

on keeping your breathing steady.Never stop breathing while you stretch. If you

find yourself holding your breath as you stretch, consider this a sign that you

are putting too much stress on your tissues and ease back on the intensity of

your stretches. 

Muhammad Ahmad Al-Masry

 

64, Muhammad Korayem Street,

 

Gomrok, Alexandria, Egypt

 

Tel: 0020-03-4800555

 

Fax: 0020-03-3082667

 

Web: massrii

 

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