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How Can I Strengthen my Neck at Home, and Why Would I Need To?

May 9th, 2018 14 post views

Here are some quick and easy neck exercises to help strengthen your neck, that you can do in the convenience of your own home.

How many of us suffer from neck aches and pain? Well, of those coming in to see us at Lushington chiropractic clinic in Eastbourne, a fair number!! In combination with chiropractic treatment and a program of home-stretches, there are some fantastic strengthening exercises that you can do at home. These will effectively help to strengthen the neck muscles, alleviate your pain and improve your neck function.

Which muscles should be stronger, and why?

Firstly, let’s focus on which neck muscles need to be stronger. Typically, people with neck issues, pain, or just neck and shoulder stress or tightness are prone to becoming weak in the lower trapezius muscles, and tight in the upper trapezius muscles. The upper trapezius muscles are the ones that you feel on the tops of your shoulders, and they attach at the neck right to the top. You can see in the picture below where the upper trapezius muscles are found (under the model’s hand)….

Image shows women rubbing the left hand side of her neck.

The upper trapezius muscles are found at the tops of the shoulders

These muscles tend to tighten in the ‘fight-or-flight’ response, so are often tense in people with anxiety, stressful jobs or busy lives. Additionally, they can cause headaches in a specific referral pattern. The referral headache is usually felt at the back of the head, over the top of the head, and behind the eye. To help release these muscles you need to work to strengthen the antagonistic muscles, that is the muscles that do the opposite action across the same joint of the body. In this instance that is the lower trapezius muscles and rhomboids which pull the scapula (shoulder blades) downwards and hold them stable.

How to strengthen the lower trapezius muscles and rhomboids…

Stand straight with your best posture. Now, ‘open up’ the chest and pull your shoulder blades together using the muscles in between them. Hold for a few seconds and squeeze tightly, then release, and repeat 10 times. As with most exercises, little and often is the key so do this a few times daily until the posture is better.

How to strengthen the lower trapezius muscles and rhomboids…

The other muscles that frequently get tight and cause neck pain are the suboccipitals. When tight and dysfunctional, these can cause headaches that are felt at the back and top of the neck, where the neck meets the skull. They are small muscles but can cause painful headaches.

To help release them you once again need to strengthen the antagonistic muscles, which do the opposite action. Here that is the deep neck flexors located at the front of the neck. These muscles help the chin to tuck downwards. To strengthen the deep neck flexors, lie down on your back, on your bed or sofa, with your head hanging off the edge. Make sure that your chin is tucked down (this is very important) and that your spine is straight, and hold the weight of your head up to work those muscles at the front of the neck. You should be able to last up to one minute – if your neck starts shaking or if your chin juts out then stop, and try again. Do daily for best results.

Thanks for reading. Read my previous blog for information on how to stretch out the tight and tender muscles that typically cause you neck pain.

Vicky

Categories: Health and Advice from Expert Chiropractors in EastbourneLushington Chiropractic

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