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One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. This prevents stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands. Please note that exercises can make your pain worse as well as better so please consult the simple exercise guidance before getting on with them. If you have any doubts, please consult your physio, other manual therapist or medical practitioner. These exercises are meant to maintain range of motion or regain loss of movement in the neck region and to help control pain. Regular performance of movements can help with pain problems. They are simple and not magical in any way. If you have long term neck pain with some disability these exercises may help mobility or allow you to tolerate more activity but may not be very effective against pain. Do each movement slowly five times, resting a short time in between each set of movements. Do two or three times a day although more often can be useful. Work out how much you should do by slowly increasing the frequency until you are doing enough or start to have problems.
Neck flexion
This is the movement of bringing the head forward so that the chin hits the chest and your face is staring straight down at the floor. Do slowly five times. This exercise stretches the structures at the back of the cervical spine, which are often kept in a tight position in normal day to day postures. They can then become shortened and stop the neck moving naturally. To make this more difficult you can retract the neck slightly to start with (see below) and then flex the head forward, increasing the stretch on the neck.
Neck extension
This is the movement of allowing the head to go back until the face is looking directly at the ceiling. Dont do this movement fast or forcefully as it forces all the small joints at the back of the neck into an extreme position. This wont do them any harm but might increase your pain. Allow your neck to ease back steadily as you do this, leaving your neck at the end of the movement for a few seconds.
NB If you feel dizzy when you do this leave it out. Dizziness, especially if you are older, might indicate that the blood vessels in your neck are being squeezed by the position.
Rotation
Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about. Hold your neck at the end of the movement for a few seconds as this is the most valuable part of the movement to maintain or increase your movement. NB If you feel dizzy when you do this leave it out. Dizziness, especially if you are older, might indicate that the blood vessels in your neck are being squeezed by the position.
Side flexions
Keep your head facing straight forward and try and tip your ear down towards the same shoulder. Its difficult to do this well and without rotating to one side. Shes doing pretty well in the picture, just lifting her chin up a little more than ideal. This movement is quite severe on the neck joints so dont go hard at the exercise. Dont move from side to side in the movement as that stops you getting to the ends of the neck range and may aggravate your joints.
If you get it right, you will look funny, rather like a sergeant-major in an exaggerated military neck posture. If you do it in public people will either laugh or give you funny looks! The whole movement is like the forward and back movement that chickens make. Hold the movement at the extreme of the backward posture for a few seconds.
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Cervical Exercises
Forward Bend Isometrics Extension Isometrics Side Bending Isometrics Rotation Isometrics Neck Curls Reverse Neck Curls Lateral Flexion Curls Prone Chin Retractions Tubing Resisted Cervical Strengthening: Forward Bend/Backward Bend Side Bends Rotations Cervical Active Range of Motion Exercises:
Forward Bend/Backward Bend Lateral Flexion Rotation Nodding Neck Rolls Supine/Sitting Chin Retractions Supine and Sitting Retraction/Extension Progression Series Neck and Upper Back Stretching Scalene Stretch Upper Trapezius Stretch Levator Scapulae Stretch Neck Rotation Stretch Sternocleidomastoid Stretch Standing Cervical Retraction Stretch Postural Exercises Deep Breathing Shoulder Girdle Range of Motion Chin Retractions Pectoral Stretching Rhomboid Pole Stretch Shoulder Punches Arm and Chest Lift Middle Trapezius Strengthening Facelying Overhead Lifts Postural Wall Sits Prone Extension-Rowing-Horizontal Abd Prone Flexion-D2-Military Press Prone Dribbling Helpful Hints for Neck Care Postural Positions Neck Movement Neck Positioning in Sitting/Standing
SHOULDER SHRU G
This is a great neck and upper back exercise. It can even be done at work.
Just stand against the wall and shrug your shoulders up and down. For a variation rotate the shoulders in a circular motion.
About Arthritis
Arthritis means inflammation of the joints. Most people with arthritis will experience pain and difficulty moving around. Over nine million people in the UK have arthritis and, like them, you can take control of your symptoms and continue to have a good quality of life.
Getting a diagnosis
If you have any pain, stiffness or swelling in your joints, it is important that you visit a GP as soon as possible. It is possible that your GP will be able to diagnose
you right away, but, in some instances, they may need to refer you to a rheumatologist or orthopaedic surgeon at your local hospital. A diagnosis will be made on the basis of your symptoms, a physical examination and medical tests. Some things to bear in mind when you visit your GP:
be ready to give a full description of any pain, stiffness or other problems you will be working together with your GP to manage your condition so dont be afraid to ask questions. Make a list before the appointment so that you dont forget anything or take a family member/friend with you
If you are diagnosed with OA, your GP will be your main contact for managing your condition. They may also refer you to a physiotherapist for advice on keeping your joints mobile. If your arthritis is severe, the GP can refer you to a rheumatologist, orthopaedic surgeon or pain specialist. Living with Osteoarthritis will tell you more about what to expect when you visit your GP.
If you are diagnosed with RA, your GP will refer you to other healthcare professionals including a rheumatologist and physiotherapist. You will also be prescribed drugs to control the disease and reduce the inflammation. See Drugs and Complementary Therapies for more information. The booklet Living with Rheumatoid Arthritis will tell you more about managing your condition. See Just Diagnosed for more information on dealing with being diagnosed with arthritis.
The Arthritis Care Helpline is available to answer any specific questions you may have
A joint is where one bone moves on another. The two bones are held together by ligaments. Ligaments are like elastic bands: they keep the bones in place while muscles lengthen and shorten to make the joint move. A coating of cartilage covering the bone surface stops the bones from rubbing directly against each other. This helps the joint to work smoothly. The joint is surrounded by a capsule and the space within the joint (joint cavity) contains synovial fluid. This fluid, which provides nutrients to the joint and cartilage, is produced by the synovial membrane (or synovium) which lines the joint cavity. What goes wrong with joints varies from one kind of arthritis to another.
Some people may feel frustrated as these symptoms can lead to a loss of strength and grip, making it harder to move around. This does not mean you need to give up having an active lifestyle, but you may need to make some changes to your way of life.
Conditions
There are over 200 kinds of rheumatic diseases or conditions often referred to as arthritis or musculoskeletal diseases. Arthritis affects around nine million people in the UK one in five of the adult population and 12,000 children. This section gives a brief outline of some of the more common kinds of arthritis. If you do not see your type of arthritis, you can contact our helpline to get more information.
Osteoarthritis Secondary arthritis Rheumatoid arthritis Reactive arthritis Ankylosing spondylitis Fibromyalgia Gout Polymyalgia rheumatica Psoriatic arthritis Systemic lupus erythematosis Page Last Modified
Physiotherapy
Physiotherapy plays an important role in managing arthritis. It can help people to maintain independence through improved mobility, strength and flexibility. Used in conjunction with medication it can help minimise pain and encourage independence.
What happens?
In an assessment, the physiotherapist will examine your posture, gait and muscles, and ask you questions about what kinds of activities cause you pain. They will offer you advice, and design a personalised treatment plan, which may include:
exercise posture hydrotherapy massage pain relief techniques, such as electrotherapy,TENS
Early diagnosis and treatment help decrease further joint damage and help control symptoms of arthritis and many other rheumatic diseases. Diagnosing Rheumatic Diseases Diagnosing rheumatic diseases can be difficult because some symptoms and signs are common to many different diseases. A general practitioner or family doctor may be
increases energy levels, helps develop a better sleep pattern, helps with weight control, maintains a healthy heart,increases bone and muscle strength decreases depression and fatigue serves to improve self-esteem and self-confidence
For people with arthritis, exercise is especially advantageous in regard to the joints. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects the ends of the bones.
increase physical strength develop a better mental attitude improve arthritis symptoms
Not all arthritis patients are able to perform endurance exercises however. For example, patients with long-term rheumatoid arthritis and left with functional limitations will be unable to do this type of activity. Endurance exercises for arthritis patients need to be chosen carefully to avoid joint injury.
Exercise Choices
People with arthritis should always discuss their exercise plans with a doctor. There may be many exercises that are off-limits for people with a particular type of arthritis or when joints are swollen and inflamed. The amount and form of exercise recommended for each individual will vary depending on:
type of arthritis joints involved levels of inflammation stability of joints joint replacements other limitations
Exercise choices for people with arthritis may include: Walking - Walking can be an excellent exercise choice. Walking helps build strength and maintain joint flexibility, aids in bone health and reduces the risk of osteoporosis. Tai Chi - The practice of Tai Chi is a gentle martial arts exercise with origins in ancient China. While performing fluid and flowing circular movements, those with arthritis can relax, maintain mobility and improve range of motion. Yoga - Yoga can provide pain relief, relax stiff muscles and ease sore joints. Yoga with it's controlled movements, pressures, stretches and deep breathing relaxation, can also provide needed range of motion exercise. Use caution when disease activity is flaring and avoid excess torque or pressure on the joints. Water exercises / Swimming - Warm water exercise is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles. The water helps support the body while the joints are moved through the full range-of-motion. The buoyancy of the water places less stress on the hips, knees and spine. Bicycling / Cycling - Cycling, both indoor and outdoor, may provide a good low impact exercise option. Cycling as an exercise, can be either freestanding or stationary. Cycling equipment can be adjusted and adapted for many of the limitations imposed by arthritis. Running / Jogging - Running may still be good exercise for those with arthritis if they run on softer surfaces. Walking or more gentle forms of exercise may be a better option for people with arthritis in their lower extremities. Research indicates, contrary to popular belief, that running does not cause To obtain the maximum benefit from an exercise program: Be consistent. Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically. Build up gradually. The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms. Exercise when symptoms are least distressing. The best time to exercise is when pain and stiffness are at a minimum. Some patients feel the best time is after morning stiffness subsides. Other patients dislike the afternoon because they are fatigued by that time of day. Do not overdo. Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to ten repetitions, with each set repeated one to four times.osteoarthritis in