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.