Neck And Shoulder Relaxation Exercises Pdf

neck and shoulder relaxation exercises pdf

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Published: 01.01.2021

Chin roll1. Bring your chin in towards your chest. Slowly roll your head towards the left and then the right.

Neck pain: Core exercises can help

They were randomly divided into an experimental group of 15 subjects, who performed a deep flexor muscle-strengthening exercise and a control group of 15 subjects, who performed a basic stretching exercise. In contrast, the control group showed no statistically significant changes in these measures following the training.

When the results of the groups were compared, statistically significant differences were found for all items between the experimental group and the control group. Posture is an essential element of normal balance 1 , and bad posture is commonplace in adolescence 2.

Various factors trigger spasm of the shoulders and back muscles, reduce the effectiveness of biomechanical functions, and weaken soft tissues 3. These include forward head posture, due to popularization of computers 4 , sitting at a desk or a computer for a long time, use of desks and chairs not appropriate for the physique, a bed not conducive to good posture, lack of exercise, excessive learning activities 3 , and heavy school bags 5.

Forward head posture is one of the most common postural alterations in patients with neck diseases 6. Patients with neck—shoulder diseases have more severe forward head posture than those without such diseases, and their scapular acromion protrudes 7. The role of the longus capitis and longus colli, deep flexor muscles of the neck, is considered important in postural adjustment and maintaining stability of the neck 8.

They jointly cooperate to support the weight of the head while moving the head in various directions and provide stability during low-intensity static muscle endurance exercise, but not during high-intensity exercise, for which strong muscle contraction is required 9.

High-school students are adolescents who experience a period of accelerated growth and development of skeletal and soft tissue Posture of adolescents can be affected by both internal and external influences, which may make adolescents more susceptible to injury 5. This study examined the effects of deep flexor muscle-strengthening exercise on neck—shoulder posture, and the strength and endurance of the deep flexor muscles of high-school students who complained about bad posture and chronic neck—shoulder pain.

The subjects were 30 seventeen-year-old female high-school students in their senior year who sat behind a desk for at least 10 hours a day, had experienced pain in the neck—shoulder region for 3 months or longer, had a neck disability index of less than 15 points, whose symptoms were not aggravated by muscle-strengthening exercise, and who did not show a second-stage pressure increase of 4 mmHg above an initial pressure of 20 mmHg for 10 seconds or longer during a cranio-cervical flexion test This study was conducted from January to February The subjects were randomly and equally assigned to a deep flexor muscle-strengthening exercise group and a basic stretching exercise group.

A sufficient explanation of the purpose of this study was given to all the subjects and their guardians, and written consent was obtained from all the participants in this study. The experimental group was assigned to cranio-cervical flexion training, in other words, deep flexor muscle-strengthening exercise. The control group performed neck—shoulder stretching exercises. They received training under the supervision of a researcher for no longer than 30 minutes, five times per week, for a total of 8 weeks.

Cranio-cervical flexion training was conducted as low-load training of the cranio-cervical flexor muscle Relaxation of the superficial flexor muscles, sternocleidomastoid muscle, and scalenus anterior muscle was maintained while the cranio-cervical flexion was performed to strengthen the deep flexor muscles of the upper neck, the longus capitis and longus colli muscles.

An air-filled bag was placed behind the neck and inflated until the sensor displayed 20 mmHg. When the subject checked the dial and pressed the bag slowly, the researcher palpated the sternocleidomastoid muscle and the scalenus anterior muscle with her fingers so that contraction did not occur. At this point, the occipital region should be in contact with the ground. The pressure was incrementally increased by contraction gently and slowly, by 2 mmHg each time until a value of 30 mmHg was reached.

The contraction was maintained for 10 seconds, and this was repeated 10 times, with a break of 3 to 5 seconds between contractions The basic stretching exercise consisted of seven motions At the start, the motion was performed for about 10 seconds, and the time was extended by 2 to 3 seconds every two to three days until it reached a value of 25 seconds. The neck and the shoulder were lightly tapped with both hands at the beginning and end of the stretching. Clasp the hands and stretch them straight upwards with the subject looking at the hands.

Place both hands on the shoulders and push out the chest with the head thrown backwards. Look straight ahead and slowly turn the head horizontally and stop when the maximum value is reached right and left. Throw back the head, and turn it until it has reached the fully stretched point right and left. Lower the head, and turn it until it has reached the maximal point right and left. Place one hand over the shoulder and grasp the elbow of the turned hand, with the other hand over the head and slowly pull it inward until it has reached the full stretched point right and left.

Straighten the upper part of the body, and slowly raise both arms up with the hands clasped. A photographer at the Department of Diagnostic Radiology photographed the neck—shoulder posture from the front and from the side using diagnostic X-ray equipment.

Four lead markers were attached to the center of the forehead, the tragus of the ear, the spinous process of the 7th cervical vertebra C7 , and the end of the scapula acromion. The forward shoulder angle was measured as the angle between the line connecting C7 and the end of the acromion and the Y-axis at C7 7 , 15 , Subjects stood normally to achieve a natural head—shoulder position.

The subjects performed cervical flexion and extension in a large arc and gradually reduced the size of the arc thereby allowing the head to fall into the most comfortable position.

The subject was directed to look at his or her eyes in a mirror, which was placed to the front, to discourage changes in posture Fig. The cranio-cervical flexion test was conducted to test the strength and the endurance of the deep muscles of the neck The Subjects lay on the floor, face up, and an air-bag fitted with a pressure sensor was placed beneath the neck near the occipital region.

Air was then pumped into the bag to produce an initial pressure of 20 mmHg. The researcher palpated the sternocleidomastoid muscle and the scalenus anterior muscle to ensure that they did not contract. The strength and the endurance of the deep flexor muscles were tested in five increments of 2 mmHg until the pressure reached the maximum level of 30 mmHg.

Contractions were performed 10 times for 10 seconds each time, then the next stage was performed. The level of the pressure achieved by the subject was measured. The results were analyzed using SPSS The nonparametric Wilcoxon signed rank test was used to determine changes in the neck—shoulder posture and in the strength and the endurance of the muscles. The nonparametric Mann-Whitney test was employed to examine differences between the groups.

The human head weighs 3. Bad posture over a long period triggers dynamic stress and pain in the neck and shoulders, leading to an abnormal imbalance in muscle strength and flexibility 20 and chronic or idiopathic headache Correct posture habits and posture training are necessary for high-school students who lead a sedentary life for more than 10 hours a day, in order to prevent postural pain syndrome and functional disorders Petty et al.

Conley et al. Much research has focused on the correlation between the stability of the cervical spine and the deep flexor muscles Heo JG observed that impairment of the deep flexor muscle in patients with chronic neck pain weakened the strength of static muscles and severely weakened the endurance of the muscles.

He added that for rehabilitation of patients with neck pain, the primary objective should be to improve the endurance of the neck muscles so that they can withstand low-intensity load for a long time Our results for the head tilt angle and the neck flexion angle are slightly different than those of Szeto et al. The contadictory results possibly arise from differences in the age range of the subjects and the measurement methods.

This finding is almost consistent with that of Chiu et al. They reported that the pressure level of those with neck pain was significantly lower than of those without symptoms. Our results suggest that strengthening deep flexor is muscles important for the adjustment of neck posture, and maintaining their stability is required to improve neck-shoulder posture.

We are living in a world where interest in health and the body is ever increasing. The need for posture education and exercise should be emphasized to adolescents who adopt incorrect sitting positions while spending long periods of time studying, and indulge in additional unhealthy behaviors that can trigger postural alteration. The limitations of this study were the small number of participants in the study, the inclusion of female students only, and the lack of information on their levels of activity, all of which make it difficult to generalize the results.

Future research should include a greater number of subjects and make gender comparisons. National Center for Biotechnology Information , U. J Phys Ther Sci. Published online Jun Author information Article notes Copyright and License information Disclaimer.

Received Oct 15; Accepted Dec Copyright by the Society of Physical Therapy Science. This article has been cited by other articles in PMC. Abstract [Purpose] This study examined the effects of deep flexor muscle-strengthening exercise on the neck—shoulder posture, and the strength and endurance of the deep flexor muscles of high-school students. Key words: Cranio-cervical flexion training, Forward head posture, Neck exercise. SUBJECTS AND METHODS Subjects The subjects were 30 seventeen-year-old female high-school students in their senior year who sat behind a desk for at least 10 hours a day, had experienced pain in the neck—shoulder region for 3 months or longer, had a neck disability index of less than 15 points, whose symptoms were not aggravated by muscle-strengthening exercise, and who did not show a second-stage pressure increase of 4 mmHg above an initial pressure of 20 mmHg for 10 seconds or longer during a cranio-cervical flexion test Methods The experimental group was assigned to cranio-cervical flexion training, in other words, deep flexor muscle-strengthening exercise.

A description of the instructions given to the subjects is provided below. Open in a separate window. Table 1. Cho CY: Survey of faulty postures and associated factors among Chinese adolescents. Spine , , 27 : — [ PubMed ] [ Google Scholar ].

Falla DL, Jull G, Hodges PW: Patients with neck pain demonstrate reduced electromyographic activity of the deep cervical flexor muscles during performance of the craniocervical flexion test.

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Effects of Neck Exercise on High-School Students’ Neck–Shoulder Posture

Exercise is a vital part of treating the spine after injury or surgery. Active therapeutic exercises distribute nutrients into the disc space, joints and soft tissues in the neck. A regular exercise routine helps patients improve mobility and strength, minimize recurrence, and reduces the severity and duration of possible future episodes of neck and arm pain. All of these exercises should be performed slowly and comfortably to avoid injury. Remember to breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation. We strongly recommend that you consult with your physician or physical therapist before beginning any exercise program.

Neck And Shoulder Relaxation Exercises Spanish

More toggle menu. Relaxation exercises are easy to learn and implement, and can be remarkably effective in addressing stress, test anxiety, all kinds of phobias, and other similar concerns. Below are two exercises recorded by Dr. This exercise will direct you to systematically relax your major muscle groups by briefly flexing your muscles and then slowly releasing the tension.

Try This: 17 Exercises to Relieve Upper Back Pain, Neck Pain, and More

Back to Exercise.

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For more info, and if you live in NJ: Read more. After surgery, your neck and shoulder on the surgical side involved side may feel tight and weak. The exercises in this resource will help make your neck and shoulder muscles stronger and more flexible. This will help you regain your shoulder and neck movement and function. It may also affect how well your shoulder and neck will work in the future. If doing these exercises cause you any pain, nausea, dizziness, swelling, or discomfort, stop right away and call your doctor.

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