Recurring neck pain is often the product of stiffness in the upper back and weakness of the neck muscles.
I've found the following neck strengthening exercises to be very helpful with eliminating those nagging points of pain at the top of the shoulder blades.
NECK LIFTS
Step#1 Lie on your side on a bench or end of your bed. Be certain that your head is in line with your body. Raise your head from side to side never going too far in either direction. Up and down constitutes 1 repetition. Do 10 for the first time. Flip on the other side and repeat.
Step#2 Lie on your stomach with your shoulder blades pulled back and the arms behind you back. Perform an up and down nodding movement never going too far in either direction. Up and down constitutes 1repetition. Do 10 for the first time.
Step#3 Turn on your back, fold your arms on your chest and perform the same move as step 3. Be certain not to go too far backward. Just do 10 repetitions as above.
It's normal to feel a little light headed after doing these exercises. Don't stand up too quickly, and be prepared to have some muscle soreness the next day. As with the light headedness, this should pass as you get more efficient with the exercises.
Do them as close to everyday as possible for only one series and increase the repetitions as you are able to tolerate more. I also strongly recommend that you include the postural wall exercise to address the stiffness in the upper back caused from sitting at the computer all day.
See your healthcare provider before starting any exercise program, to be certain it is appropriate for your condition.
I've found the following neck strengthening exercises to be very helpful with eliminating those nagging points of pain at the top of the shoulder blades.
NECK LIFTS
Step#1 Lie on your side on a bench or end of your bed. Be certain that your head is in line with your body. Raise your head from side to side never going too far in either direction. Up and down constitutes 1 repetition. Do 10 for the first time. Flip on the other side and repeat.
Step#2 Lie on your stomach with your shoulder blades pulled back and the arms behind you back. Perform an up and down nodding movement never going too far in either direction. Up and down constitutes 1repetition. Do 10 for the first time.
Step#3 Turn on your back, fold your arms on your chest and perform the same move as step 3. Be certain not to go too far backward. Just do 10 repetitions as above.
It's normal to feel a little light headed after doing these exercises. Don't stand up too quickly, and be prepared to have some muscle soreness the next day. As with the light headedness, this should pass as you get more efficient with the exercises.
Do them as close to everyday as possible for only one series and increase the repetitions as you are able to tolerate more. I also strongly recommend that you include the postural wall exercise to address the stiffness in the upper back caused from sitting at the computer all day.
See your healthcare provider before starting any exercise program, to be certain it is appropriate for your condition.
