Neck Pain

These exercises for neck pain are designed to impact your symptoms so that you can experience the direct correlation between your (mis)alignment and the symptoms that you’re experiencing.

Please do keep in mind that whilst you should feel the difference after doing these exercises for neck pain, they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body (and which are the root cause of your pain).

So What Is Pain?

Pain is your body’s way of telling you “something is wrong” and is asking for action to make it better.

Common complaints for the neck include:

  • Pain on and around the neck
  • Limited Range of Motion To One Or Both Sides
  • Burning Sensations Into Arms And Hands
  • Tight Shoulder Muscles
  • Disc Herniations
  • Degenerative Disc Disorder
  • Headaches
  • Osteoporosis
  • Difficulty lifting items

The Egoscue Method, in its 30 years of experience, believes that it’s the misalignment of your load bearing joints – your shoulders, hips, knees & ankles – that’s the cause of your neck pain.

The first step in correcting the problem is to do these 3 exercises for neck pain.

Exercises courtesy of The Egoscue Method™

Exercise 1: Standing Quad Contractions

How To Perform This Exercise:

  • Stand with your feet pointed straight ahead and your upper body relaxed
  • Begin tightening and releasing your thighs/quads and remember to keep your stomach/abdominals relaxed
  • Only use your thighs in this exercise and keep your feet straight

Do 3 sets of 20 repetitions

Exercise 2: Standing Forward Bend

How To Perform This Exercise:

  • Stand with your feet facing straight and place your palms on your low back/upper buttocks area
  • Tilt your pelvis forward to place an exaggerated arch into your low back and pull your elbows and shoulder blades together and HOLD
  • Begin bending forward with your hips initiating the bend (NOT your low back bending over) – KEEP the low back arched as you bend over
  • Tighten your thighs and move the weight into the balls of your feet
  • HOLD

Hold for 1 minute

Exercise 3: Standing Gluteal Contractions

How To Perform This Exercise:

  • Standing with your feet pointed straight ahead, begin squeezing and releasing your buttocks muscles together
  • Do NOT contract your stomach muscles or your thigh muscles
  • If it seems too difficult, point your feet outward 45-degrees for a set of twenty and then straighten your feet up again for the next two sets
  • Relax your upper body, your stomach and your thighs
  • Placing your hands on your buttocks muscles will allow you to feel the contraction

Do 3 sets of 20 repetitions

The Results:

  • What changes do you feel?
  • What else do you notice?

Remember to repeat the weight distribution test to see how the exercises have impacted it.

What Now?

If you have any questions, use the form below to drop me a line and I’ll get back to you with some help:

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