Exercises for Neck Injuries
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Causes - Common Injuries - Exercises & Stretches
Neck injuries are a common and particularly disabling injury because of how they can affect your daily life. They are common in sports and particularly prevalent in sports and activities such as rugby, weightlifting and wrestling.
The neck or ‘cervical spine’ is made up of 7 vertebrae. The job of the neck is to give a base of support to the head, which allows the head to move in different directions. Sitting under the neck is the thoracic spine and the rib cage, which in many ways can affect the health of the neck.
The neck is constructed to be mobile, however certain conditions such as osteoarthritis and degenerative joint disease can cause the neck to become stiff due to added bone to the area. The neck is also quite a sensitive area as the nerves that control movement and sensation exit the spinal cord through the neck and travel down the arm.
CERVICAL FACET SYNDROME
Each cervical bone has loose attachments to one another called joints, where two bones create an ‘articulation’ and are surrounded by a capsule - this of this capsule as a bubble filled with air. The joint is what allows for movement. In the neck we can rotate, flex, extend and bend sideways. These joints can become irritated and inflamed if subjected to unnatural movements, unexpected high velocity or high intensity forces, or sustained uncomfortable postures and positions. These elements are common with cervical facet syndrome. The most provocative position would be the combination of turning your head to the side and extending backwards as this position approximates the joints and further causes pain and irritation. The good news is that cervical facet syndrome, although initially very disabling, is easily treated through non-surgical treatments such as chiropractic manipulation and physical therapy.
WHIPLASH, SPRAINS & STRAINS
Whiplash is often described as a forceful, rapid back-and-forth movement of the head and neck. This is common in automobile accidents involving front-end collisions, which cause the head to whip forwards then backwards. However, it is also common in sports such as rugby, American football and ice hockey.
During a whiplash injury, the individual will also likely sustain sprains or strains to the front and back neck muscles, which may tear or overstretch. Signs and symptoms of whiplash injuries include stiff neck, decreased range of motion, headaches, and muscular pain or tenderness. Treatment to improve conditions may include a combination of spinal manipulation, muscle soft tissue release and home strengthening exercises and stretches.
RADICULOPATHY
Running through the middle of the cervical spine is the spinal cord, which branches out into smaller peripheral nerves through small holes called ‘cervical foramen’. These foramen act as tunnels for the nerve to exit the spinal column and branch out to the arms.
As we get older, it’s natural for the neck to degenerate. However, the degeneration process can be caused to hasten for some individuals. When there is a significant amount of degeneration and extra bony deposits, this may decrease the space in the foramen for the nerve to travel. This can lead to an impingement on the nerve, causing upper body weakness and/or altered sensation such as numbness, tingling, pain and burning. Based on the area in the hand, arm or shoulder where the symptoms are felt, trained practitioners can determine which specific nerve root is affected. Subsequently, a treatment plan for the neck can be devised to decrease the impingement and return normal function to the nerve.
CHIN TUCK
Exercise instructions:
Place your hand onto your chin gently
With the muscles deep in the front of your neck, make a double chin
Hold for 3-5 seconds and repeat 15-20 times.
Tips on technique:
The exercise should look like an exaggerated reversal of the forward head carriage that we typically see with students and desk workers
The exercise should take minimal effort and as such, we recommend repeating throughout the day.
Suggested workout:
15 to 20 reps, holding for 3 to 5 seconds each.
MOBILIZATIONS WITH MOVEMENT
Exercise instructions:
Hold two ends of the belt around your neck and pull with some tension downwards and away from you
Start with your chin down and slowly extend your head backwards keeping the tension down on the belt
Repeat 3 times before moving up to another spot up on the neck.
Tips on technique:
Hold the belt at the end of your range.
Suggested workout:
Repeat 5 times working from the bottom of the neck to the top.
SCM & SCALENE STRETCH
Exercise instructions:
Turn your head away from the side you want to stretch
Tip your ear backwards behind you pulling your chin away from your collarbone
Gently close your jaw.
Tips on technique:
You should feel this stretch in the front of the neck, between your collar bone and jaw.
Suggested workout:
3 reps, holding for 10 to 20 seconds each.
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