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The following physiotherapy back and neck exercises are easy to perform at home or sitting at your desk at work. They should be comfortable to do and not cause any pain. They only take a few minutes every day and by doing them it could improve back and neck mobility and reduce back pain and neck pain.
Exercise 1 – A gentle mobility exercise.
This back exercise is designed to reduce lower back pain and improve back mobility Raise your knees up with your feet flat on the floor or the bed, and keeping your knees together slowly drop them to one side, and then to the other side. If you get any pain, stop the exercise and consult a physiotherapist or other healthcare professional. Complete this exercise five to ten times on each side twice a day.
Exercise 2 – Upper Back Rotation.
This back exercise is designed to get every possible movement though the spine and help with back pain.
Put your arms around your shoulders keeping your elbows together and close to your chest. Twist over your left and right shoulder in a figure of eight movement. Imagine you are drawing a figure of eight with your elbows and your chest. Do this exercise for thirty seconds in both directions twice a day.
Exercise 3 – Neck Muscle Stretch.
This neck exercise is designed to stretch those tight neck muscles and reduce neck pain. Bend the ear towards the shoulder whilst keeping your shoulders relaxed. You can use a hand just to guide the head, and move the neck into a side-flexed position. Hold the first stretch across the side of the neck muscles for fifteen seconds and then tuck the chin down. This is designed to stretch firstly the side of the neck and then the back of the neck. Do each stretch for fifteen seconds on both sides twice a day.
Tim Allardyce, D.O., M.C.S.P., S.R.P. T
Osteopath and physiotherapist at the Osteopathy and Physiotherapy Clinic in Croydon
10062 Revised November 2012comments powered by Disqus