Amazon.co.uk >

Books

Clothing

DVD

Electronics

Home & Garden

Really Usefull Index

 

I Have Strained My Neck, What Do I Do?

If you have hurt your neck in any way, the best thing to do is rest. Lie back with an ice pack wrapped around the painful area for 30 minutes. Repeat cold packs 30 minutes, four times a day for two days. After a few days, gentle heat may be used intermittently to relax the area. Don't overdo the heat, it can make you more sore. Limit it to about 20 minutes four times a day. Get back to your activities as quickly as you can. After a day of activity, an ice pack in the evening can reduce the next day stiffness.
 
Once you feel well enough, you will want to move onto the Rehab stage. Begin to restore your neck's mobility. Begin by warming the neck for 10 minutes. Some light aerobic activity may help loosen the muscles. While sitting, tilt your neck forward until you begin to feel the stretch. Hold there for 30 seconds, relax a minute, then repeat 5 times. Do the stretch in the backwards direction, then tilting to each side (ear towards shoulder), then rotating (chin towards shoulder). Hold each stretch for 30 seconds, repeating 5 times. If the discomfort has increased after the stretches, cold-pack the neck for 30 minutes. Repeat the exercises twice a day.
 
Stained paniful neck

For more active exercise, use the palm of your hand as a ‘graded resistance machine.’ Put your palm against your forehead, and push your neck against it. Slowly push the hand forward with your head until the neck is fully bent, then let the head return to the neutral position while continuing resistance.

Repeat 10 times. Do the exercise for backward motion (with both hands behind your head), then with side-tilt (with a palm against your scalp just above the ear). Do the exercises twice a day.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

However, seeing a doctor is vital for all strains with a significant mechanism of injury or for severe, persistent, or unexplained symptoms or problems. As with other conditions, supportive self-care is often enough for you to have a complete recovery.


About the Author:

Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Find out about Neck Exercise at
http://NeckExercise.smartreviewguide.com


 

 

HEALTH & WELLBEING

Bulimia Nervosa – An Eating Disorder

When a person suffers from bulimia he or she eats large amount of food within a short period of time...

Contact Lens Use: Always Keep A Spare

researchers found that many people who wear contact lenses do not have a backup pair of contact lenses or...

What Is Arthritis?

Arthritis strikes as a result of damage within the joint. The damage is typically the result of age, as over time the cartilage simply begins to...

Health, Family & Lifestyle from Amazon.co.uk

Music Therapy Makes A Difference

Home Remedies For Motion Sickness

Bad Breath Remedies

Stopping The Bad Habit Of Smoking!

Your Spinal Contour And Good Posture

How A First Aid Kit Saved My Life

How To Reduce Blood Pressure Symptoms

Contact Lens -The Importance Of The Annual Check-up

Living With Knee Arthritis

Your Helpful Guide To Cerebral Palsy

Probiotics & Their Use As A Dietary Supplement

How To Treat Hay Fever

Major Causes Of Gout And How To Avoid Them

I Have Strained My Neck

Health Benefits of Green Tea

What You Should Do To Cure Obesiity

Immunisations

When To Take A Pregnancy Test

Eat Poultry Safely Without Catching Bird Flu

6 Tips For A Healthy Dinner Out

What Is Meditation ?

Pregnancy Symptoms

What Causes Acid Reflux ?

Thinning Hair – A Bald Fact

Stress Management

Terms of Use   www.isnare.com

  a