Got Neck Pain?
The Ultimate Head and Neck Workout
The following article is a comprehensive guide to all the head and neck exercises that are available online. You will learn how to perform these exercises safely, effectively, and with maximum results. This article discusses all the most common types of head and neck problems like headaches, migraines, tension headache, TMJ (temporomandibular joint) syndrome, tennis elbow or plantar fasciitis.
You may have heard that there are many different types of exercises for the head and neck. Some of them are simple, others require special equipment, while some need specialized training. All these exercises are effective in relieving your symptoms and improving your quality of life.
However, not everyone needs to do all these exercises every day.
So, what’s the best way to choose which exercises to do?
There are several ways of choosing exercises:
1. Do you want to improve your overall health?
Or, do you just want to feel better now?
If so, then it would be wise if you select exercises that don’t involve any risk factors such as high intensity activities or repetitive movements. Also, certain types of exercises will be more beneficial for your particular goals.
2. You can ask your doctor or a physical trainer for recommendations.
This is good because these professionals have the knowledge and experience to guide you in making the right choices.
3. It would also be wise if you read online reviews and discussions about different types of exercises.
For example, online communities are full of people who are interested in fitness and wellness just like you. The people there are happy to share information about their own experiences with different types of exercises.
4. Lastly, it would be a good idea if you discussed your goals with your doctor or a physical trainer.
These professionals are familiar with your medical history and can help you make an informed decision.
The next step would be creating your own exercise program. This is actually very simple. All you have to do is pick one category of exercises and do it 3 to 5 times a week.
Here are the most common types of exercises:
1. Aerobic exercises
Aerobic exercises increase your heart rate and breathing for a prolonged period of time. They can range from low intensity, such as walking at a fast pace, to high intensity, such as jumping rope. These exercises are good for people who want to improve their overall health and reduce the risk of serious diseases in the future.
Sources & references used in this article:
A randomized clinical trial of exercise and spinal manipulation for patients with chronic neck pain by G Bronfort, R Evans, B Nelson, PD Aker, CH Goldsmith… – Spine, 2001 – journals.lww.com
Course and prognostic factors for neck pain in the general population: results of the Bone and Joint Decade 2000–2010 Task Force on Neck Pain and Its Associated … by LJ Carroll, S Hogg-Johnson, G van der Velde… – Journal of manipulative …, 2009 – Elsevier
Effectiveness of dynamic muscle training, relaxation training, or ordinary activity for chronic neck pain: randomised controlled trial by M Viljanen, A Malmivaara, J Uitti, M Rinne, P Palmroos… – Bmj, 2003 – bmj.com
A randomized controlled trial of exercise and manipulative therapy for cervicogenic headache by G Jull, P Trott, H Potter, G Zito, K Niere, D Shirley… – Spine, 2002 – journals.lww.com
Cervical spondylosis and neck pain by AI Binder – Bmj, 2007 – bmj.com
The epidemiology of neck pain by DG Hoy, M Protani, R De, R Buchbinder – Best Practice & Research Clinical …, 2010 – Elsevier