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How to Get Rid Of That Pain in Your Neck? Answer: Physical Therapy

March 10, 2015 by admin Leave a Comment

Your neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of the head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and every day wear and tear. Neck pain can be very bothersome, and it can have a variety of causes. Here are some of the most typical causes of neck pain: Injury and Accidents; Growing Older (degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine); and Daily Life (poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate…stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness…postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms).

Degenerative Disc Disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Head and neck posturing with a habitual ‘poking chin’ (cervical protrusion) can result in adaptive shortening of the occipital muscles. It also causes the cervical spine to change alignment resulting in increased stress of the facet joints and posterior discs and other posterior elements. Janda described a cervical ‘Upper Crossed Syndrome’ to show the effect of a ‘poking chin’ posture on the muscles. With this syndrome, the deep neck flexors are weak, as are the rhomboids, serratus anterior, and often the lower trapezius. Opposite these weak muscles are tight pectoralis major and minor, along with upper trapezius and levator scapulae.

A Licensed Physical Therapist after evaluating the neck region and the body globally would use his/her fine-tuned skills to perform any of these varied treatments: Therapeutic Exercises (focusing on strengthening deep neck and pariscapular muscles) and McKenzie repeated movement exercises; Manual Therapy (to include soft tissue massage, joint mobilization/manipulation, and manual traction); Postural /Biomechanics Retrainng; and Modalities (such as mechanical traction, electrical stimulation, and cold laser).

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Knee Pain? Solution: Work your glutes.

March 3, 2015 by admin Leave a Comment

Many of us will experience different degrees of knee pain at least once in our lifetime. Factors that can affect the level of knee pain include: faulty movement patterns, muscle force and/or length, posture/alignment and physical activity (occupational, recreational, self-care activities). Many health practitioners choose to treat just the symptoms of knee pain; using modalities such as kineseotape, medication, ultrasound, and inconsistent massage which offer short term relief. To treat the underlying mechanisms of knee dysfunction it is prudent to include: therapeutic exercises to strengthen the glute maximus/medius muscles; self myofascial release with foam roller of quadriceps, hip flexors and gastrocnemius/soleus complex; corrective exercise to improve faulty movement patterns; and manual therapy such as joint mobilization.

After taking a continuing education course on Functional Biomechanics of the Lower Quarter taught by Christopher Powers, PhD, PT and Co-Director of Musculoskeletal Biomechanics Laboratory at U.S.C., I realized the relationship between hip/glute weakness and knee pain. Hip motions that can influence the knee are femoral internal rotation and adduction. These motions if unchecked by strong glute maximus/medius muscles will cause a Genu Valgus (knocked knee) stress on the knee complex. This hip extensor/abductor weakness combined with quadriceps overuse will cause increased patella-femoral joint reaction forces and thus knee pain.

Many personal trainers and even physical therapist would incorrectly treat knee pain with numerous quadriceps strengthening exercises, but this inherently leads to more quadriceps overuse and thus no significant improvement in knee symptoms. Therapeutic exercises to strengthen glute maximus/medius include: bridging, sidelying hip abduction with external rot/extension, quadruped hip motions, single leg stance activities with progression to functional/dynamic movements that require hip/knee stability.

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Myths Regarding What Physical Therapy Is All About

February 24, 2015 by admin Leave a Comment

With the high demand for quality physical therapy services there still remains many questions and myths to when physical therapy is warranted and how it is delivered to a sometimes misinformed public. A recent survey conducted by the American Physical Therapy Association (APTA) revealed common misnomers adults have regarding physical therapy:

Physical Therapy is painful
Physical Therapy is only for injuries or accidents
A Physician referral or prescription is required to see a Physical Therapist
Physical Therapy is not covered by health insurance
Any healthcare professional can perform physical therapy
Physical Therapy can be done entirely by the patient (with or without surgical intervention)
Surgery is the only option

Other findings of the survey include:

71% of people who have never visited a Physical Therapist think physical therapy is painful. That percentage significantly decreased among patients who had visited a physical therapist within the past year.
19% of consumers think physical therapy is only for rehabilitation, despite 81% recognizing physical therapist diverse skills
Although the survey found 42% of consumers are aware physical therapy can be performed only by a licensed Physical Therapist, 37% still believe other healthcare professionals can provide physical therapy. The remaining 21% were unsure. (This is scary as some other healthcare professional and even personal trainers tout themselves as performing rehabilitation and restorative therapy).
79% of people who recently have seen a Physical Therapist believe physical therapy can be a viable alternative to surgery.

For information on what quality Physical Therapy is please contact:

Greg Sterner, Board Certified Orthopedic Clinical Specialist in Physical Therapy, Owner

San Diego Sports Physical Therapy

2750 Dewey Rd. Ste 101

San Diego, CA 92106

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Physical Therapy or Chiropractic, how do you choose?

February 10, 2015 by admin Leave a Comment

If you are in pain from a recent injury or chronic condition, how do you decide which healthcare professional will get you the best results and help you manage your symptoms independently. Below are vision and mission statements of both the American Chiropractic Association (ACA) and the American Physical Therapy Association (APTA). Both professions tout: collaborating with other health care practitioners; promoting change in public policy and legislature, giving the most value per health dollars spent on care; and access equity for the consumer.

The APTA Vision Statement however distinguishes itself by establishing what will be the primary guiding system used to achieve results (The Movement System) and focusing on Consumer-centricity (Patient/client/consumer values and goals will be central to all efforts in which the physical therapy profession will engage). The ACA’s mission statement as read below would seem to be more concerned with protecting the chiropractic profession, changing legislature and promoting the growth of chiropractic care. There is little mention of what type of system will be used to achieve optimal outcomes or mention of how a patient’s specific goals will be incorporated into an individualized plan of care.

ACA’s Mission: The ACA is a professional organization representing Doctors of Chiropractic. Its mission is to preserve, protect, improve and promote the chiropractic profession and the services of Doctors of Chiropractic for the benefit of patients they serve. The purpose of the ACA is to provide leadership in health care and a positive vision for the chiropractic profession and its natural approach to health and wellness. On behalf of the chiropractic profession, we accomplish our mission and purpose by affecting public policy and legislation, by promoting high standards in professional ethics and quality of treatment and by carrying out a dynamic strategic plan to help ensure the professional growth and success of Doctors of Chiropractic. (please go to www.acatoday.org for a complete statement).

Vision Statement for the Physical Therapy Profession: Transforming society by optimizing movement to improve the human experience. Guiding Principles to Achieve the Vision: the following principles are condensed (please go to www.apta.org/Vision/ for a complete statement).

Identity. The physical therapy profession will define and promote the movement system as the foundation for optimizing movement to improve the health of society. Quality. Collaboration. Value. Innovation. Consumer-centricity (as stated above). Access/Equity. Advocacy.

Lastly, in my over fourteen year experience as a physical therapist I believe the defining difference in ‘Chiro’ and ‘PT’ is that physical therapist from day one of treatment give our patients self-management tools to assist in treating their own symptoms/pain to include extensive home exercise programs. Our primary goal as physical therapist is to assist a patient in restoring, maintaining and enhancing their own health.

For more information or education on physical therapy and rehabilitation please contact:

Greg Sterner, Board Certified Orthopedic Clinical Specialist in Physical Therapy, Owner

San Diego Sports Physical Therapy

2750 Dewey Rd. Ste 101

San Diego, CA 92106

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How to Avoid Overtraining Injuries

January 27, 2015 by admin Leave a Comment

Overtraining is a common concern, and something that we should all be aware of (both physical therapists and clients). Learn more about overtraining injuries, how to prevent them, and get the right guidance for training from this article published on MoveForwardPT.com, an informational site created by the American Physical Therapy Association. For more questions please call at 619-756-7500.

Overtraining is a concern for all people pursuing fitness – from recreational or elite athletes to people who exercise to lose weight and stay in shape. Overtraining injuries are musculoskeletal injuries that occur due to more activity or exercise than your body is used to, and may happen to anyone who increases intensity or changes type of activity. Overtraining syndrome includes overtraining injuries, but also encompasses general fatigue and other symptoms.

Signs and Symptoms

If you experience any of the following after working hard to meet advanced fitness goals, overtraining may be a cause.

Physiological: increased resting heart rate, increased blood pressure
Physical: decreased appetite, upset stomach, insatiable thirst, sleep disturbances, increased frequency of sickness and infections, general feeling of increased difficulty and fatigue throughout the day, abnormal muscle soreness, pain occurs that is different than typical muscle soreness
Behavioral: personality changes, decreased motivation, altered concentration, lowered self-esteem, decreased ability to cope with stress
Performance: Increased heart rate during activity, decreased strength or endurance, impaired movement and coordination, multiple technical errors.

Avoiding Overtraining Injuries

No matter the activity (running, swimming, weight lifting, etc), when working to improve your fitness you need to push yourself in order to see results. But pushing yourself too hard can result in injuries that are detrimental to your fitness goals. Here are some tips to avoid overtraining injuries:

Don’t increase exercise difficulty level too quickly. Exercise needs to be progressed steadily at a gradual pace. Following a structured plan that increases your activity incrementally and safely can help you stay healthy and pain free. For example:

For running, increasing difficulty may include increasing speed, running up or downhill, increasing duration, and use of intervals, where you alternate intensity over time.
For resistance training, increasing difficulty may include increased weight, repetitions, sets, and decreasing the amount of time to perform the same amount of exercise.

Pay attention to your body.Your body is smart. If it feels like you are developing signs of overtraining, then take a break, lessen your activity, or rest.

Ease into it. Particularly if you are new to fitness or altering your exercise activities, take it slow. Don’t expect to make up for several months of inactivity with a few weeks of exercise. Aim for long-term consistency, not overnight success. People who try to do too much too soon often end up injured or frustrated and give up on their fitness goals altogether.

Avoiding Overtraining Syndrome

Overtraining syndrome occurs when an active individual or athlete increases activity faster than the body can adapt or is unable to recover from a sustained high level of activity. Your body then lets you know that you’ve done too much too fast through a variety of physical responses.

There are several signs and symptoms that may indicate overtraining syndrome but are also symptoms of other problems

Every active individual is unique. Your pain may be due to overtraining, but it also may be due to other health issues. For example, heart rate changes, general fatigue, and other systemic symptoms may be due to a more concerning condition. Physical therapists are educated to evaluate and treat a variety of conditions. If you have any of the above signs a physical therapist can help to determine the seriousness of the signs and what your next course of action for your health.

Here are some tips to avoid overtraining syndrome:

Take a break. If you have a scheduled rest day in your plan, use it, you’ve earned it! Your bones, joints, and muscles need rest days to stay healthy.

Get rest. Recent studies are supporting the important role of sleep in the health of active people and athletes. This is when our bodies’ build and repair and our immune system recovers.

Eat well. Proper nutrition is essential to the health of your body. Do not severely restrict calories when exercising. Make sure to eat proper nutrients, including plenty of lean meats, fruits and vegetables.

How will a physical therapist help me meet my fitness goals?

Physical therapists are movement experts, and work with people of all ages and levels of activity. During a visit, a physical therapist can:

Check your flexibility, strength, and endurance of muscles to support your desired level of activity.
Ensure that symptoms are due to overuse or overtraining and not something more serious.
Identify training errors to ensure a safe fitness plan, no matter your previous level of activity.
Correct biomechanical problems in form with your chosen activity to avoid overuse of a susceptible body part.
Provide appropriate training plan to minimize risk of injury and help you safely meet your fitness goals.

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Bone Health

January 8, 2015 by admin Leave a Comment

Learn about bone health, what it is, what it is effected by, and how to maintain and promote it. This article gives great insight to the importance of bone health published on moveforwardpt.com, a site created by the American Physical Therapy Association. For more questions call us at 619-756-7500!

Physical therapists are experts in improving and restoring mobility and play an important role in ensuring optimal bone health. Healthy bones can help you stay strong and active throughout your life. If good bone health is achieved during childhood and maintained, it can help to avoid bone loss and fracture later in life. For healthy bones, it is important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium, vitamin D, and perhaps other supplements as needed. Physical therapists can design a unique program for you to help keep your bones healthy.

Osteoporosis is a common bone disease that affects both men and women (mostly women), usually as they age. It is associated with low bone mass and thinning of the bone structure, making bones fragile and more likely to break.

Some people are more at risk for osteoporosis than others. Not all risk factors can be changed, but healthy habits and a proper exercise routine designed by your physical therapist can keep bones healthy and reduce risk. Risk factors* include:

Age: More common in older individuals
Sex: More common in women
Family History: Heredity
Race and Ethnicity: Affects all races. In the US, increased risk for Caucasian, Asian, or Latino
Weight: Low body weight (small and thin)
Diet, especially one low in calcium and vitamin D
History of broken bones
Menopause
Inactive lifestyle
Smoking
Alcohol abuse
Certain medications, diseases, and other medical conditions

Physical therapists can help prevent osteoporosis and treat its effects by designing individualized exercise programs to benefit bone health, improve posture, and enhance core stability and balance. Most of these exercises are simple and can be done at home with no special equipment.

Fight Fracture with Fitness

Inactivity is a major risk factor for osteoporosis. The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits.

If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition, affecting your ability to exercise, do not begin an exercise program without first consulting your physician and a physical therapist.

Avoid exercises and daily activities, which round the spine, such as sit-ups, crunches, bending down to tie your shoes, exercise machines that involve forward bending of the trunk, and movements and sports that round and twist the spine.

Benefits of Good Balance

Preserving balance and stability with exercises can help reduce falls and resulting fractures. Exercises that improve posture, core stability, balance, and coordination, can also protect the spine against compression fractures. An individualized program may include a walking regimen, Tai Chi, and other exercises geared toward conditioning, balance, and coordination.

Bone Health Begins With Good Posture

Physical therapists recommend good posture and safe movements to protect bones from fracture during daily activities. Using proper posture and safe body mechanics during all activities protects the spine against injury. Here are some tips:

Keep your back, stomach, and leg muscles strong and flexible.
Keep your body in alignment, so it can be more efficient when you move.
Do not slouch. When sitting, keep your spine and head straight. Put a small pillow behind your waist to keep your spine in a good position.
Use good body positioning at work, home, or during leisure activities.
When lifting or bending forward, bend your knees, keep your back straight, bend forward at the hip crease, and lift with your legs. Keep the load close to your body.
Ask for help or use an assistive device to lift heavy objects.
Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.

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9 Things You Should Know About Pain

December 16, 2014 by admin Leave a Comment

Most individuals experience and deal with physical pain differently. It helps to better understand the reason why we feel pain to know what it means or could be signaling. This article helps explain the reasons behind feeling pain written by Joseph Brence and published on MoveForwardPT.com. MoveFowardPT.com is an editorial board compromised of physical therapists members from the American Physical Therapy Association. For more questions call us at 619-756-7500!

1. Pain is output from the brain. While we used to believe that pain originated within the tissues of our body, we now understand that pain does not exist until the brain determines it does. The brain uses a virtual “road map” to direct an output of pain to tissues that it suspects may be in danger. This process acts as a means of communication between the brain and the tissues of the body, to serve as a defense against possible injury or disease.

2. The degree of injury does not always equal the degree of pain. Research has demonstrated that we all experience pain in individual ways. While some of us experience major injuries with little pain, others experience minor injuries with a lot of pain (think of a paper cut).

3. Despite what diagnostic imaging (MRIs, x-rays, CT scans) shows us, the finding may not be the cause of your pain. A study performed on individuals 60 years or older who had no symptoms of low back pain found that 36% had a herniated disc, 21% had spinal stenosis, and more than 90% had a degenerated or bulging disc, upon diagnostic imaging.

4. Psychological factors, such as depression and anxiety, can make your pain worse. Pain can be influenced by many different factors, such as psychological conditions. A recent study in the Journal of Pain showed that psychological variables that existed prior to a total knee replacement were related to a patient’s experience of long-term pain following the operation.

5. Your social environment may influence your perception of pain. Many patients state their pain increases when they are at work or in a stressful situation. Pain messages can be generated when an individual is in an environment or situation that the brain interprets as unsafe. It is a fundamental form of self-protection.

6. Understanding pain through education may reduce your need for care. A large study conducted with military personnel demonstrated that those who were given a 45-minute educational session about pain sought care for low back pain less than their counterparts.

7. Our brains can be tricked into developing pain in prosthetic limbs. Studies have shown that our brains can be tricked into developing a “referred” sensation in a limb that has been amputated, causing a feeling of pain that seems to come from the prosthetic limb – or from the “phantom” limb. The sensation is generated by the association of the brain’s perception of what the body is from birth (whole and complete) and what it currently is (post-amputation).

8. The ability to determine left from right may be altered when you experience pain. Networks within the brain that assist you in determining left from right can be affected when you experience severe pain. If you have been experiencing pain, and have noticed your sense of direction is a bit off, it may be because a “roadmap” within the brain that details a path to each part of the body may be a bit “smudged.” (This is a term we use to describe a part of the brain’s virtual roadmap that isn’t clear. Imagine spilling ink onto part of a roadmap and then trying to use that map to get to your destination.)

9. There is no way of knowing whether you have a high tolerance for pain or not. Science has yet to determine whether we all experience pain in the same way. While some people claim to have a “high tolerance” for pain, there is no accurate way to measure or compare pain tolerance among individuals. While some tools exist to measure how much force you can resist before experiencing pain, it can’t be determined what your pain “feels like.”

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Progress or Plateaus

December 2, 2014 by admin Leave a Comment

Most people will encounter plateaus at some point during a consistent training program. Learn more about what plateaus are and what to do when they arise in this article written by Jeff Gilliam, PhD, PT and published on physicaltherapist.com. For more questions call us 619-756-7500!

So often we see such great progress as we begin our weight loss program, pushing onward to our goal at a jackrabbit pace, only to be met with a discouraging plateau. When plateaus are experienced, our first response should be, “Am I doing everything possible to encourage my progress? Am I following through with the program as it’s been designed”??? If our answer is “Yes!” then our next question should be, what has happened to slow my progress, and what can I do to ensure continued progress toward my goal?

During weight loss programs, momentary plateaus are an absolute. Plateaus occur as the body loses weight and no longer requires the same amount of calories to run its basic bodily functions and daily activities. No longer are you carrying around 10, 20, or 30 extra pounds during daily activities, which means fewer calories are being expended now, than when you started the program. Also, whenever you go on a caloric restricted diet, your body becomes very efficient in running its basic bodily functions, and requires fewer calories for the Resting Metabolic Rate (RMR). Lastly, during weight loss programs, typically 25% of the weight loss is from lean body mass, while approximately 75% is from fat. The likelihood of muscle loss is increased when resistance training does not accompany a weight loss program. Maintaining muscle is a key to ensuring that the RMR continues to expend energy at a high rate, subsequently burning calories at a level that will allow for continued weight loss.

When plateaus arise, modifications in your program will be necessary to ensure ongoing progress. Increases in your exercise intensity/time are often required, and a close examination of your food choices may be necessary. In order to offset this trend, it may be necessary to increase your exercise output (an increase in exercise time and/or intensity) making sure resistance training is a part of your routine. Additionally, making sure your protein intakes are optimal will spare lean body mass loss during caloric restriction. The importance of protein in a weight loss program is highlighted by a recent study which found when subjects on an ad lib diet increased their protein intake to 30%, they ate 441 fewer calories each day, lost more weight, and experienced greater feelings of satiety than the lower protein group. Remember at your current weight you’re expending fewer calories at rest than when you started your weight loss journey, which means you must continue to make better food choices to encourage your body to continue to lose excess body fat.

These changes should cause your body to increase its fat burning capacity and is often affective in “recharging” the system and renewing weight loss at an acceptable level. During times in which you experience a plateau in your weight loss, strategic shifts toward better food choices and avoiding those occasional food temptations will allow you to realize ongoing progress. The use of daily exercise to boost your metabolism has been shown to be helpful in offsetting a depression in the RMR.

Remember: Plateaus are only momentary pauses in our progress that will soon be relinquished by making the appropriate adjustments in our dietary and exercise regimens.

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Rehabilitation With a Personal Trainer vs. Physical Therapy

November 25, 2014 by admin Leave a Comment

When tackling your fitness goals, its important to know your body. Are you looking to improve your fitness level or do you have some injury or pain that you need to heal? Your fitness goals will determine whether you see a personal trainer or a physical therapist. Learn the difference between training with both from this article posted on Livestrong.com and written by Nick Ng. For more questions, call our studio at 619-756-7500!

Rehabilitation With a Personal Trainer vs. Physical Therapy — Personal trainer. Photo Credit Creatas Images/Creatas/Getty Images

Personal fitness trainers design exercise programs and help their clients execute them to maintain or improve health, while physical therapists diagnose, treat and manage pain, injuries and diseases. Fitness trainers often encounter clients with existing difficulties, such as severe back pain and diabetes, and plan activities that blur the line between fitness and medicine. When a problem is beyond their expertise, trainers must refer clients to a proper rehabilitation professional, such as a physical therapist.

Therapist Education and Qualifications

Physical therapists must have at least a master’s degree in physical therapy, kinesiology, sports medicine or a similar field. If your bachelor’s degree is not exercise related, you need to complete prerequisites as mandated by a university before applying for the physical therapy program. Physical therapists must also be licensed by the state they practice in, pass the National Physical Therapy Examination and fulfill state requirements such as jurisprudence exams, according to the Bureau of Labor Statistics. They must also take continuing education courses to keep their practice updated to maintain their license.

Trainer Education and Qualifications

The profession of personal training does not have an educational standard and is self-regulated. Trainers can have a master’s degree in biomechanics with five years of experience working at a clinical and athletic setting, or simply a weekend certification with no experience. However, personal trainers should have a minimum of a bachelor’s degree in exercise science or a related field as well as an accredited certification that extends their academic knowledge, such as PTA Global or the National Academy of Sports Medicine. They should also be CPR and first-aid certified.

Scope of Practice

Physical therapists diagnose, treat and rehabilitate patients who have an injury or disease that limits their movement. Their job is to help patients move independently, alleviate pain and prevent disability. They often work with patients with joint and muscle pain, multiple sclerosis, arthritis, cerebral palsy, stroke, spina bifida and post-surgical conditions.

Besides designing exercise programs, personal trainers also coach clients to a healthier and more active lifestyle, help prevent injuries and help clients follow through with their physician’s or physical therapist’s advice. They also screen movement patterns to ensure that clients can move well without pain or severe limitations. Trainers may not recommend diets or supplements, unless they are registered dietitians.

Expert Insight

A personal trainer may perform the work of a physical therapist only if he is a licensed physical therapists also. This hybrid professional may work with a patient with back pain and a high school football player who wishes to gain muscle size and speed.

Some personal training certification agencies provide a clinical exercise certification for trainers who have little or no experience or qualifications in the rehabilitation field. When in doubt, choose a physical therapist over a personal trainer for rehabilitation services.

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Physical Therapy Exercises for Neck Pain

November 4, 2014 by admin Leave a Comment

Many people suffer from neck pain. Here are some exercises to help alleviate some of that pain from an article posted on LIVESTRONG.com ,written by Joshua McCarron . For more questions call our studio at 619-756-7500!

Photo Credit Jupiterimages/Goodshoot/Getty Images Physical Therapy Exercises for Neck Pain

Neck pain can range from mild to debilitating.

If you’ve ever experienced pain in your neck, you’re not alone. According to a 2010 study published in the journal “Best Practice & Research Clinical Rheumatology,” neck pain affects up to 20 percent of the population each year. This pain can range in severity from a minor annoyance that slightly disrupts your day to a debilitating condition that leaves you unable to turn your head. Your neck pain may be the result of a chronic, degenerative problem, or occur due to acute trauma from a fall or accident, so visit your doctor to determine the cause of your neck pain. However, most neck pain is not serious, and physical therapy exercises can often help.

Isometric Push

Isometric pushes help to strengthen the muscles on all sides of your neck. Place your palms against your forehead with your fingers pointing up, and gently press your head into your hands. Then, place your hands on the back of your head and do the same thing. Repeat the exercise with one hand placed on the side of your head, pushing against the resistance of your hand. Repeat on the other side. Hold each push for five seconds, rest for three and continue. Throughout each push, keep your neck straight, and do not bend your head forward.

Shoulder Blade Squeeze

Stand or sit comfortably with your back straight, and bend your arms close to 90 degrees. Keep your arms close to your body and squeeze your shoulder blades back together as far as you can without pain. Hold them like that for five seconds, then relax. Do 10 repetitions.

Chin Tuck

The chin tuck is a straightforward movement that gently stretches the back of your neck. Sit or stand with your back straight, and slowly tuck your chin down until you feel a mild stretch in the back of your neck. Hold the stretch for three seconds, and repeat 10 times.

Flexion and Extension

Flexion and extension movements stretch your neck in all directions. Flexion refers to bending your head forward, and extension is when you move it back. Move your head gently, especially during the extension movement. Allow gravity to stretch your neck muscles, with no extra effort from you. Begin by dropping your chin to your chest. Then, circle your head to bring your right ear toward your right shoulder. Continue the circle to the right, until you return to the starting position.

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