Exercises for Alleviating Neck Pain | Pain Science Physical Therapy скачать в хорошем качестве

Exercises for Alleviating Neck Pain | Pain Science Physical Therapy

In this video, physical therapist Orit Hickman demonstrates a movement exercises to help alleviate neck pain. The first exercise involves holding a scarf, towel, or bedsheet against the back of one’s neck, held down at the bottom base of the neck, and then while gently pulling the sheet forward gainst the back of one’s neck, gently tilting one’s neck back, extending one’s chin up, and then tilting one’s chin down again, no more than three to five times. Afterward, one should move the sheet up to the middle of one’s neck and repeat, and then move the sheet to the top of one’s neck, closer to the base of one’s skull, and repeat. The second exercise involves holding the sheet in the same positions, but while holding one side of the sheet down, gently rotating one’s neck toward the side while moving the other side of the sheet with one’s neck. This should be repeated no more than three to five times while the sheet is held against the bottom, middle, and top of the back of one’s neck, and then afterward one should repeat this while rotating toward the other side. If trying one side hurts, try rotating toward the other side first and see if that makes rotating toward the original side feel better. After these exercises are done, test your neck movement to see if your pain has been alleviated. To learn more about physical therapy and exercises like these, visit our website at https://www.painsciencept.com/