Neck Pain Exercises-treat your own neck pain by using the best neck exercises and learn which are the worst for your neck.

Neck Pain Causes

Neck Pain and Headaches

Posted by in Neck Pain Causes, Neck Pain Essentials |

Are you suffering neck pain because of your headaches or headaches because of your neck pain? Here is an easy way to find out.

Let’s address your neck pain first. It is absolutely vital that you address the major causes of your neck pain so that you can give your neck a fighting chance to heal. If you are hurting and aggravating your neck each and every day in every little way you will most definitely be suffering from neck pain. If you sit and stand for prolonged periods of time during the day with a forward head posture this will not only give you neck pain (guaranteed) but also can produce headaches most commonly at the back of the head and above your eye. These are by the way, easy to fix.

When you sit and stand with a forward head posture you ask an enormous amount from the structures of your neck. Every inch your ear moves in front of the top of your shoulder you start creating huge forces on your neck. Every inch from the central position creates an extra 10 lbs of stress on your neck! I would expect many of you who are reading this slouched over your laptop or computers are in the vicinity of 2-3 inches forward translation.This means you are asking your necks to hold up a 30lb weight (your head) for hours at a time. This strains the soft tissues and can create trigger points which refer pain.

Trigger points in your muscles at the back of your head and neck can produce headaches. Muscles do not like to be in sustained contraction. Imagine if I asked you to hold your arm out to the side at shoulder height and then I tied a 20 lb bag of potatoes around your wrist. The strain on your shoulder would be unbearable within minutes (or seconds for most). However, you ask exactly this of your neck muscles day after day after day as you slouch over your bowl of soup, slouch in your chair at the computer, and spend countless hours reading driving and texting people with your head in a forward position.

This is your first port of call. To remove your neck pain you must remove the forward head posture. Not only will this allow your neck to start to heal but it will also stop your neck from hurting and may very well stop your headaches!

Please read these articles:

Neck pain-the 4 best ways to get it

Stretching- Here is one of the worst to do

Which exercises should you do for a pinched nerve

Neck Exercises-The best and Worst to do and Why

If you are suffering from headaches it can also produce neck pain because of the suffering produced by being in pain. Having headaches can be very debilitating and stressful. This in itself can wind up the muscles in your neck. So what should you do?

I suggest you do exactly what I have written about above. If your headaches are coming from your neck you will stop your headaches and this in turn will stop your neck pain.

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Exercises and your Neck in the Gym-Three of the Worst

Posted by in Neck Pain Causes, Neck Pain Essentials |

 

You have a bad neck or have had a bad neck but would like to do some exercise in the gym or perhaps get back into doing some exercises again but the last thing you want to do is hurt your neck again right?

Well, here are three of the worst exercises that you could possibly do for your neck that you must avoid. The thing about these exercises is that they are not only bad for your necks but also shoulders and lower backs and you will see people in the gyms doing these exact same exercises every day.

 1. Lat pull downs behind your head

Here is an exercise that you see people commonly doing in the gym but it’s very damaging not only to your necks but also your shoulders. The biggest problem with this exercise is that you have to thrust your head forwards into a forward head position. If the term ‘forward head position’ is new to you I suggest you read the related links below because as you will see, it is THE major cause of neck pain. Also, the shoulders get stretched back too far and its compromises the shoulder complex. The ligaments get overstretched, as does the capsule, and this is definitely NOT what you want to be doing. You should be looking for ligament stability and overstretching them will do the exact opposite. Think of people who continually twist their ankles or have dislocated their shoulders several times. This is due in main part because their ligaments have lost their integrity and is no longer able to keep that joint ‘tight packed’ anymore because they are too long.

Ligaments should be tight to keep the joints stable and once they are over stretched they don’t tend to shrink back. Ligament laxity can then easily lead to rotator cuff problems. You want tight ligaments but flexible muscles and tendons.

The alternative to this is doing the lat pull downs in front of your head, bringing the bar down to your chest. Remember though to keep your back in a neutral position. To do this you need to use your abdominal muscles which means you are now also activating you core. The majority of people do this exercise with their back over arched and that puts pressure on the lower back tissues and facet joints leading to lower back problems.  I wrote about the core muscle in a previous blog and it’s especially important that you are using your core muscles when doing your workout.

Remember, for a healthy lower back its vital that you have  a strong and stable lower back and flexible mid back and hips, not the other way around.

2. Sit-ups

I have written about ‘not doing sit-ups ion previous posts’ but if you have not read them yet I s suggest you also take a look at my previous posts about the alternatives to building your core. Sit-ups are bad for your lower back and neck.

Remember that your core muscles are not just your stomach muscles. In order to strengthen your core to stabilize and protect your back there are two other extremely important muscle groups that also need to be addressed. If you are just strengthening your stomach muscles you are setting yourself up for imbalances in the area where it is imperative that you have balance, stability and muscle endurance.
The main reason you should not be doing sit-ups is because it damages your back! The posterior forces that are produced on your lower back discs are enormous! What this means is, do enough sit-ups and you will be on a short course to lower back pain and if enough damage is done you will more than likely get sciatica. Sciatica is where the nerve is being pressed or ‘impinged’.

More than that, most people when doing sit-ups have their hands behind their heads and of course when your stomach muscles get tired you start to use your hands and arms to initiate the sit up movement by pulling on your heads. This will again strain your neck in quick time.

The National Institute for Occupational Health and Safety recommends that no more than 3400 newtons should be placed on the lower back because this or more than this amount of force is harmful to the lower back. Well guess what, a sit-up produces 3413 newtons of force. This means that every sit-up that you do is potentially damaging your back!

There are much better alternatives to doing sit-ups that will strengthen your abdominals.

3. Arm across body stretch

Here is another stretch that you should avoid. It is also bad for your neck because it lengthens muscles which are already overstretched. Let me explain:

You sit at a computer, or drive a lot or text on your cell phone, or read or eat and drink or sit slouched in the sofa watching television. All of these activities that you do each and every day add up to hours and hours of poor postural positioning. When you are hunched over your computer (a perfect example to think about is a person with a laptop on their laps) and your upper back is rounded, your head is in a forward head position and your shoulders are too far forwards and internally rotated. (Again, I have written more on this which you can click on in related links below). The vast majority of people sit continually in positions like this for hours each day and this causes major imbalances in the muscular structure. Your upper back muscles get way too overstretched and weakened and your chest muscles become too short and weak. Therefore, if you are pulling your arm across your body you are exacerbating your problem! You are pulling your shoulders further in the wrong direction. You are stretching your muscles that are already too long!

This will in turn make your neck problems worse because you are making it easier for your body to assume a forward head posture which is your enemy number 1! If you have a forward head posture consistently during the day you will never ever be neck pain free permanently.

Related Links

 

Stretching- Here is one of the worst to do

Which exercises should you do for a pinched nerve

The stretch you should not do for Neck and Shoulder pain

The Best pillows-What the Studies Say

Read More

Text Neck-our latest problem for our youth.

Posted by in Neck Pain Causes |

Unless this is your first time on my blog you will know that I have been writing at length about the major causes of neck pain and unless you remove them then there is no way you can ever hope to be pain free permanently. Now there is actually a name to what I have been saying for a long time is one of our main causes to our necks-texting.
Look around and you will see (especially younger people) with their heads in a forward head posture texting all over the place. They have their heads down and forward and both thumbs are going at rocket speed. Last year in fact Americans sent 11o billion messages in December alone! The year before that it was 48 billion in December. You see, the problem is getting worse not better and this is going to lead to a whole new generation of younger people with bad necks.
As I have said before, every inch your head goes in front of the central position (your ears should be directly over your shoulders for good posture) produces an extra 10 pounds of weight for your neck to carry. I see people day in and day out with laptops on their laps slouched over them, people with their heads down texting constantly and this will have dire effects in the long term if it is not addressed.
As the Mayo clinic states ‘prolonged forward head posture leads to long term muscle strains, disc herniations and pinched nerves’. All of these people who are texting (which according to a recent study by the University of Queensland shows that texting is as addictive as smoking) are not only going to suffer short term problems such as pain but also will suffer degenerative changes in their spines and major muscular imbalances. I think showing a teenage girl a person with a dowagers hump9 the big hump on the back of some peoples necks at the base due to long term bad posture should be a fairly good deterrent.
Last weekend I filmed my seminar on treating your own necks and how to fix your own neck pain, disc bulges and pinched nerves which showed people exactly the damage done with constantly being in a forward head posture and how to avoid it completely. I also explained how unless you do remove the forward head posture from your lives there is absolutely no way known that you can ever hope to be pain free permanently. I taught also how to rebalance the major muscular imbalances from the FHP. I am very happy to say that the seminar went very well and in the next week or two we will have the 2 DVD set on treating your own neck pain with 65 page EBook on ‘Everything you needed to know about neck pain and how to remove it’ available online.

Stretches for stiff necks

Neck pain-the 4 best ways to get it

Stretching- Here is one of the worst to do

Which exercises should you do for a pinched nerve

The stretch you should not do for Neck and Shoulder pain

The Best pillows-What the Studies Say

Neck Exercises-The best and Worst to do and Why

Neck Pain and Arthritis

Read More

Pilates and neck pain

Posted by in Neck Pain Causes |

How can it be possible? You have neck pain and you go to Pilates 2-3 times a week but your neck still feels painful. This is just not right! You have heard that Pilates is supposed to be good for you so why isn’t it working?! Oh sure you feel a bit better than before but you could hardly call yourself PAIN FREE. So what is going wrong? Is it your teacher? Is it you? Is Pilates just not the right exercise for you and your neck? The answer to all of these could be yes. However, it’s much more likely that it is this-and this is the major reason that people also do yoga, go to the gym, get massages etc and still have pain. Sometimes, they may get better for a while but the pain comes back eventually. And the major reason is that one hour of Pilates will never undo 7 hours of bad posture at the computer or reading or driving. This is also one of the major reasons that people do 500 crunches and can still suffer from back pain. This is another great myth. If you are supposed to have a strong core to protect your back how could you still have back pain? Well, the same applies. You cannot expect to do an hour in the gym and then go to work and slouch at the computer for hours on end thinking that your crunches have protected your lower back from pain.
By doing exercises you will strengthen the area which will most definitely help but it will not allow you to be pain free if you are stressing your joints, muscle, discs and ligaments for hours on end. The forces are just too great. You must remove the causes to your pain.
Therefore, if you do your yoga classes and Pilates classes, do yourself and your necks a huge favour by keeping your neck in good postural position throughout the day. It will make a world of difference to your necks I promise you.

Related Posts

The major Cause of Neck Pain

stretches for stiff necks

Stretching- Here is one of the worst to do

Which exercises should you do for a pinched nerve

The stretch you should not do for Neck and Shoulder pain

The Best pillows-What the Studies Say

Neck Exercises-The best and Worst to do and Why

Neck Pain and Arthritis

Read More

Neck exercises for your pain-does your therapist get you to do them?

Posted by in Neck Pain Causes, Neck Pain Essentials |

The last time that you suffered from a bout of neck pain and saw a practitioner were you given specific exercises to do?
The reason I ask this is because its vitally important that you start doing neck exercises for your neck to both remove pain and if you have them, disc bulges but also because it’s the best way to help your neck both short and long term. Consistently studies show that exercises for your neck will get you better quicker than just treatment alone. Therefore if you are getting massages or acupuncture or chiropractic adjustments and are not doing any exercises in between your treatments-you should be. You will get better more quickly.
This is true for just about any injury. You need to get the affected area moving to put stresses through the new fibres to achieve a strong and flexible repair. You need to strengthen and stretch the area consistently as soon as you can after the injury. This generally should start after the first two to three days after the initial inflammatory phase has subsided. In fact, the major reason that injuries do not fully repair is from lack of appropriate rehabilitation exercises.
So, back to your necks. You need to start, if you are not already doing so, some exercises to remove your pain and also remove your restrictions and even more so, have a set of exercises that you can do that will prevent you from having pain or disc bulges in the first place.
I have a 2 DVD set coming out in about a month that you can use exclusively to remove your pains, disc herniations and pinched nerves. I have used my 3 step method on thousands of clients for over 20 years and it has worked for my clients and it will work for you. In fact, I guarantee your neck will feel better or I will give you your money back-no questions asked.

Related Posts

The major cause of Neck Pain

Stretches for stiff necks

Stretching- Here is one of the worst to do

Which exercises should you do for a pinched nerve

The stretch you should not do for Neck and Shoulder pain

The Best pillows-What the Studies Say

Neck Exercises-The best and Worst to do and Why

Neck Pain and Arthritis

Read More

Neck and Shoulder Pain

Posted by in Neck Pain Causes, Neck Pain Essentials |

Neck and shoulder pain

Neck and shoulder pain is very common these days but thankfully it is also easy to remedy. The overwhelming majority of neck and shoulder pain are primarily due to poor postural habits and muscular imbalances. If you read my other posts you will see how the major cause of over 80-90 % of neck pain is posturally related. The forward head posture being enemy number one as far as neck pain goes which must e eradicated from your lives if you ever want to be neck pain free forever if you continue to have a forward head posture the strains will remain on your neck structures and your neck will never get a chance to heal. Remember that every inch your ear goes forward of the centre point of your shoulder it creates an extra 10 lbs of stress on your neck. In other words, your head weighs 8-10lbs and when you sit and stand with good posture the stresses are minimal to your neck because the force of gravity goes directly down the line of your spine vertically. However, when you sit and stand in a forward head posture whilst driving, sitting sewing or at the computer you create an extra 10 lbs of force on your neck. In the clinic I commonly see people with a 2 inch forward translation which means they are creating in the vicinity of twenty pounds of extra strain on their necks. Its no wonder their necks are sore and tight at the end of the day.

Shoulder pain: if you continue in this position for long enough (which most people do each and every day) the muscles, discs and ligaments will eventually strain. There are no ifs buts or maybes about it. Think of trying to hold up twenty pounds of potatoes in your hand with your outstretched arm for more than ten minutes. Your muscles (if you could even do it) would be screaming from the strain and would more than likely be painful for a couple of days thereafter because of the strains you have caused to your muscles and soft tissues. Your neck is no different. Hour after hour, day after day if you sit at the computer or read or drive in a forward head posture you are asking the same thing of your necks.
After a while, your chest and shoulder muscles get weakened from being in this posture. Your chest muscles get shortened and weak and the muscles in your middle back between your shoulder blades get weak and over stretched. This then puts you in a major risk category of rotator cuff injuries because with your shoulders now pulled forwards and internally rotated there is very little room to allow the humeral head (arm bone) to slide underneath the acromiom. This can then lead to impingements and rotator cuff tears, tendonitis and bursitis to name but a few. You must counteract this by strengthening your middle back muscles and stretching out your chest muscles.
But I want to reiterate that all of this will be next to useless if you do not adjust your posture! Two minutes of stretching will never undo 8 hours of slouching a day. This is the reason why people do Pilates classes, yoga classes, get chiropractic treatments, massages acupuncture etc and have temporary relief at best. YOU MUST ADDRESS THE CAUSE OF YOUR PROBLEM!
My new 2 DVD set will show you exactly how to remove your neck and shoulder pains, rebalance your muscular and postural imbalances and show you how you can remain pain free. It will save you thousands of dollars in unnecessary treatments alone.

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