Category Archives for "Neck Pain"

Neck Whiplash Injuries – Eccentric Punches

To strengthen the core stability muscles of the neck, start by securing a resisted band at shoulder height. Bring your posture nice and tall and press the tip of your tongue up against the roof of your mouth. Then wrap the band around your hand and straighten your elbow out to have the slack taken up with a low level of resistance.

With your opposite hand pull the resistance band even more into your body allowing the left elbow to bend to 90 degrees towards the side of your body. Then release with your opposite hand and slowly straighten your left elbow with a controlled punching forward motion. Repeat this for 10 repetitions doing 3 sets daily on each side.

This exercise is great for strengthening the upper core stability muscles of your neck. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 


Chronic Neck Pain: Arm Raises On Hands & Knees

Start by going into a 4 point position on your hands and knees. Make sure your posture is neutral, so that you are keeping the head up, chin slightly tucked in, shoulder blades strong so they don’t collapse, and the low back with a slight downward curve.

With core muscles engaged, squeeze a ball with your right hand. While you maintain the ball squeeze and focus on keeping the shoulder blades strong so they don’t collapse inwards. Extend your left hip and leg backwards (lead with your heel) & lift the right elbow up to the body and rotate the arm and hand upwards. Then bring the hand down by rotating at the elbow only. Rotate the arm back up into external rotation so the arm is parallel with the ground again and then bring it back down.

Staying strong in neutral spine alignment is important! Repeat this 10 times, doing 3 sets on each side.

By strengthening the rotator cuff and the movement strategy of the entire shoulder, you can develop better core muscle activation patterns to help you overcome your chronic neck pain. 

Neck Strain Injuries – Resisted Ball Punch Ups – Vancouver and Burnaby Physio

Start by having a light resistance band wrapped around the hand. Anchor the other end of the band under your foot. Place the bottom side of your fist on a soft small ball on the wall with the slack taken up on the band. Place your other hand on the wall without a ball underneath it.

With tall neutral spine posture, punch your right fist on the ball and the left hand up the wall towards the ceiling leading with your elbows drawing a slight “V”. Hold it at the end range of this motion for a full second and then return it back down to the start position. Make sure the entire spine remains nice and still.

Repeat this for 10 repetitions for 3 sets daily.

This rehab strengthening exercise can help with neck and core stability strengthening of your upper body that will help support a stronger neck. If you’re unsure about the exercise or have uncertainty about where you’re at with your neck rehab, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Whiplash and Neck Strains – Arm Raises With Band Resistance

Start by wrapping a closed loop resistance band around your open hands. Taking up the slack of the band by adding a constant resistance, keep the forearms parallel to each other by tucking the elbows in close to your sides.

Make sure you create train tracks and not chicken wings with the alignment of the forearms and elbows. Reach the hands upwards stopping at 3/4 of the way up with the forearms aligned and constant isometric resistance into the looped band.

Slowly lower the hands back down with control until the elbows reach your sides again. Repeat this for 10 repetitions doing 3 sets daily.

This will help you in the rehab of your whiplash and neck strain injuries. If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your neck or whiplash related injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Whiplash and Neck Strains – Thoracic Rotations

Increasing mobility in your middle back or your thoracic spine when it’s stiff can help you rehab and recover from those Whiplash and neck strain injuries. As a result, you can utilize the entire mobility of your spine and also improve the overall functional movement of your body!

Start by taking a wider stance, cross your hands over your opposite shoulders and pull in your inner core muscles. Without rotating the hip or pelvis, turn the body leading with the shoulder in one direction until you reach the barrier of your full range of motion. Then turn the body leading with the other shoulder into the opposite direction until you reach the barrier of your full range of motion. Do this for 30 reps two to three times per day.

If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your neck book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Neck Strain Injuries – Progressive Core Muscle Activation

Begin with nice tall posture with the inner core muscles below your belly button engaged to keep the entire spine in neutral. You want to maintain the plumb line posture and only move your shoulder and arms throughout this exercise. Press the tongue up against the roof of your mouth and maintain that pressure throughout.

With a resistance band wrapped around both hands, lift your arms up to shoulder height with your elbows straight and shoulder width apart taking up the slack of the band. Then slowly move the hands outward with control taking 5 seconds and then take 5 seconds to slowly return the hands back to the start. Do this for 10 repetitions for 3 sets 3 times daily.

This exercise helps to progressively activate the core muscle stabilizers in the front of your neck called the Longus Colli.

If you have increased pain or are unsure about what is causing your neck pain, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Neck Strain Injuries – Basic Core Muscle Activation

Begin with nice tall posture with the inner core muscles below your belly button engaged to keep the entire spine in neutral. You want to maintain the plumb line posture and only move your shoulder and arms throughout this exercise.

Then press the tongue up against the roof of your mouth and maintain that pressure throughout. Lift your arms up to shoulder height with your elbows straight and shoulder width apart. Then slowly move your hands outward taking 5 seconds and then take 5 seconds to return the hands back to the start. Do this for 10 repetitions for 3 sets 3 times daily.

This exercise helps to activate the core muscle stabilizers in the front of your neck called the Longus Colli. When doing anything else just seems impossible or too painful this is a good one to start with, as long as you don’t have a major neck injury left undiagnosed.

If you have increased pain or are unsure about what is causing your neck pain, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Neck Pain – Posture Retraining

With so many people doing so much sitting and being in front of a computer for so many hours of the day it’s no wonder that we see so so much neck postural related pain. And especially if you are sitting in a chair that has no to little back support like this one.

Then it’s a good idea to know and incorporate good posture so that you don’t develop neck and back postural pain.

The first thing you want to do in sitting is to make sure that your feet are flat on the floor so that your ankles, knees and hips are close to a ninety degree angle. Picture a string attached from your pelvis and that it connects through the front of your low back, up through your rib cage, then up through the front of your neck, your TMJ (or jaw ) and through the top of your head attaching to the ceiling. The front of your shoulders should line up vertically with your ears.

To open up the shoulders into neutral without pinching together the shoulder blades and over activating your rhomboid muscles, especially if you have rounded shoulders, simply turn the palms of your hands facing forward. Incorporating this into your daily habit is the ideal. You can practise holding this for 30 seconds repeating this every 45 minutes in a waking day.

If you have pain or any discomfort doing this book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Preventing Repetitive Strain Injuries At A Desk Job

Labour-intensive industries get a lot of attention when it comes to work-related injuries, but employees who work in office settings are also at risk. Poor ergonomics and organization can lead to common office injuries such as computer eye strains, falls and most importantly, repetitive use injuries.

Our bones and muscles make up our musculoskeletal system. This system allows us to perform activities such as walking, running, and anything requiring the movement of the body. A repetitive strain injury occurs when repeated movements produce stress on your body. Unfortunately, many office jobs require repetitive motions to fulfill our duties, and for this reason, they are the most common type of injury found in the office (WCB). Examples of repetitive strain injuries include carpal tunnel, tendonitis, radial tunnel syndrome, and others.

Symptoms of repetitive strain injuries include:
  · Dull aching
  · Loss of sensation (numbness) especially at night
  · Tingling and burning sensations
  · Swelling around wrist/hand
  · Clumsiness (impaired dexterity, loss of ability to grasp items, etc.)
  · Muscle weakness, fatigue, and/or spasms

Prevention:
  · Stop or reduce the intensity of activity causing the pain
  · Taking breaks from repetitive tasks
  · While at the desk…
      · Ensure proper ergonomics
      · Avoid slouching
      · Avoid bending the wrists when typing
      · Avoid hitting the keys too hard when typing
      · Don’t grip the mouse too tightly
      · Ensure you are working in an appropriate temperature
Standing up and performing stretches such as the following:

WCB (n.d.) Office Ergonomics. Retrieved from: https://www.wcb.ab.ca/assets/pdfs/public/office_ergo.pdf

Core Neck Exercises

Lay on your back with your knees raised. Lay your head on a pillow and place a rolled towel under your neck. Press your tongue to the roof of your mouth and bring your chin down towards your throat. Keep your posture tall and long like your head is being pulled by a string. Next raise your arms up, hands in fists and move your arms up and down for five seconds - do 3 sets x 15 reps. Contact us for more information

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