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VIDEO Tutorial: Neck Arthritis Stretches and Exercises

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Estimated Reading Time: 3 minutes

4 At Home tips to help ease Neck Arthritis Pain by Dr. Julianne!

Dr. Julianne Payton is a physical therapist based in Colorado. She earned her Doctorate of Physical Therapy (DPT) in 2015 from A.T. Still University. Since graduation, Dr. Julianne has focused on the diagnosis and treatment of orthopedic conditions, with special emphasis on the older adult, endurance athletes, and preventive care.  She also has served as an ergonomic consultant for Microsoft, crafting a personalized course for employees on pain in the workplace. She is a strong advocate for whole person and whole body health and has seen the benefits of this approach in real time with her patients.

Neck Arthritis Pain Exercises | Relieve Stiffness and Improve Mobility

Dealing with neck arthritis pain? Dr. Julianne, a Physical Therapy specialist, and Haka Life Coach, brings you a set of exercises designed to alleviate stiffness and enhance Mobility. Let’s dive into a pain-relief journey together.

Understanding Neck Arthritis

Neck arthritis can bring discomfort and limited Mobility. Learn how certain exercises can effectively address these concerns and enhance your general quality of life.

Benefits of Exercise for Neck Arthritis

Exercise isn’t just for the body—it’s medicine for your joints. Discover how regular physical activity can reduce inflammation, strengthen muscles, and alleviate pain caused by neck arthritis.

Essential Tools for the Exercises

Before we get started, ensure you have the right tools. A Theraband offers gentle resistance, while a milk/juice jug or canned goods can be great alternatives. Additionally, a doorway will be your stretching partner.

Exercise 1: Chin Tucks

Chin tucks are a fundamental exercise to improve neck alignment and reduce strain. Here’s how to perform them:

  1. Sit or stand up straight.
  2. Gently draw your chin in towards your neck without tilting your head.
  3. Hold for 5 seconds, then release.
  4. Repeat for ten repetitions 2-3 times per day.

Exercise 2: Chin Tuck + Flexion

This exercise combines the chin tuck with forward flexion, targeting deeper neck muscles. Here’s how to do it:

  1. Start with a chin tuck, as described earlier.
  2. Keep your chin tucked in as you gradually lower it toward your chest.
  3. Once you’ve held for ten seconds, go back to the starting position.
  4. Repeat for 3 repetitions 2-3 times per day.

Exercise 3: “Open Books”

The “Open Books” exercise promotes neck rotation and flexibility. Here’s how to perform it:

  1. Lie on your side with your knees bent and arms outstretched in front of you.
  2. Keep your knees together and gently rotate your upper body, opening your top arm towards the ceiling.
  3. Return to the starting position and repeat on the other side.
  4. Perform 10 repetitions on each side 2-3 times per day.

Exercise 4: Shoulder Flexion

Shoulder flexion helps improve overall upper body mobility and reduces neck tension. Follow these steps:

  1. Stand tall with your and step on your resistance band.
  2. Slowly raise both arms in front of you
  3. Stop when you feel a gentle stretch in your shoulders and neck.
  4. Lower your arms and repeat 3 sets of 10 once per day.

Last Exercise: Pectoral Stretch for Mobility

To enhance neck mobility, it’s essential to address the chest muscles. Follow these instructions:

  1. Stand near a doorway.
  2. Place your forearm against the door frame with your elbow bent at 90 degrees.
  3. Gently step forward, feeling a stretch in the front of your shoulder and chest.
  4. Hold for 20-30 seconds on each side.

Precautions and Tips

  • Always warm up before starting exercises.
  • Listen to your body—never push through pain.
  • If you experience discomfort, stop and consult your healthcare provider.
  • Perform activities in a slow and controlled manner.

Conclusion

By incorporating these neck arthritis pain exercises into your routine, you can alleviate stiffness and enhance mobility. Remember, always listen to your body; with Dr. Julianne’s guidance, you’re on your way to a more comfortable and active life.

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