Neck Pain Mckenzie Exercises
Beside using pillows for neck pain. The following is neck pain Mckenzie Exercises that you can do to prevent neck pain:
1) Exercise 1: Head Retraction
Position: The patient sits on a chair stool.
Exercise: Retraction means to pull the head to head behind
kang. So in a sitting position, eyes is straight ahead,
pull the head back without any flexion and extension of the head.
Perform this exercise 10 times every workout. Retraction time
detained five counts or 5 seconds.
This first exercise is the basis for the next exercise.
2) Exercise 2: Extension of the Neck
Position: The patient sits in a chair stool.
Exercise: Exercise this second following the first exercise,
means to exercise the first time and head in
later retracted position chin up sky-eye view
sky. When head rotation performed in the extension position to
Right and left a few degrees, then return to the position
early. Repeat this exercise 10 times every workout.
3) Exercise 3: Head Retraction
Position: Lie flat with no pillow.
Exercise: This exercise is principally the same as the exercise
first, but in a lying position. At first emphasize
pedestal head to firmly pull the chin at that time to the body,
outlook remains upwards and hold for a count of five and
then limp. This exercise is repeated 10 times each
treatment.
This exercise is great for neck pain when exercise
in the sitting position is less resistant to do.
4) Exercise 4: Extension of the Neck
Position: Lie down, head out of bed and
supported by the right hand.
Exercise: The right hand supporting his head slowly
slowly released to head downward extension. The head is actively
expanded up to the maximum. When the position of ex-
full potential is the head rotated to the right and left. Hand
right back down again to support the head and slide
agency head propped up to a full return on the spot
sleep.
This exercise is done only once every workout.
5) Exercise 5: Lateral neck flexion to the right and left
Position: Sit on a chair stool.
Exercise: Do a retraction of the head (exercise 1) then
the retracted position, right lateral flexion movement, then
to the left. To be effective, lateral flexion plus passive pressure
so the maximum is then repeated to 10 times per
exercise.
6) Exercise 6: Rotation of the neck to the right and left
Position: Sit on a chair stool.
Exercise: Repeat the exercise a few times, then hold
the retracted position of the head. In this position the head rotated
to the right and left. Keep the head remains in the retracted position
at the time of rotation of the head earlier. Sometimes the pain is felt
in one motion, eg rotation to the right, but forward
up to a maximum. At the maximum rotation position is added
his slightly passive to further rotation, hold approximately 5 times
count and return to starting position while relaxing. Movement
passive is done by hand. Repeat the exercise was
call 10 times to the right and left movements of each exercise.
7) Exercise 7: Neck Flexion
Position: Sit on a chair stool.
Exercise: The view straight ahead and relax. Drop
head forward until your chest almost touches the limp.
Then put both hands on the occipital head (radius
pinning each other), drop your elbow down to relax so that
ga both hands adds to the burden of neck flexion. Hold up to 5
times the count and return to starting position.
Exercise 7 This would seem very useful in cases
stiff neck or neck pain. Exercise is repeated enough 2
to 3 times per workout.
Some things to note are:
1) At any time, aware of the correct attitude in the
circumstances any position, then the right guard position this
continuously as a habit.
2) If it feels acute neck pain, do exercises 1 and 2 or
3 and 4.
3) If there is neck pain on the one hand, do
5 then follow the training exercise one and two.
4) If the pain has been reduced to do exercise 6 and 7, then do exercise 1 and 2.
5) If the neck pain is recurred, do attitude correction and
exercise 1 and 2 in regular interval.