Total Spine Rehab for you neck and upper back at Active Spines Part I

Total Spine Rehabilitation(TSR)is our spinal rehabilitation protocols at Active Spines Chiropractic in Bellevue. This is going to be a 3 part series! We will focus on 1. cervical, 2. thoracic and 3. lumbar regions! In this article we will focus on the top 5 neck exercises done in our clinic. We do more than 5 in the clinic! Please consult your health care provider first before doing these exercises! Because I want you to do it correctly! You do not want to develop bad habits! Let's begin!

TSR(Total Spine Rehab) for the neck:

1. Gentle neck range of motion exercises. Gentle lateral flexion, flexion-extension, and rotation for 20 repetition and 3 sets. It takes less than 3 minutes! These help loosen up tight neck muscles, decrease muscle tension, fatigue and help with blood flow. It also brings oxygen to that region! These are good for people whom sit at desk all day.

2. Gentle neck stretching exercises in flexion, lateral flexion, 45 degree lateral flexion and extension-lateral flexion. Use gentle force, hold 15 seconds each and repeat 3 times. Take approximately 3 long breathes( inhale and exhale) while you are doing it. This helps muscles to relax better! This will take about 5 minutes! Do this through out the day and you will feel good as new!

3. Chin tug exercise: This is very effective for people who has forward head posture. Start by leaning against the wall. Glide the back of your skull up and down the wall. Use your hand to help the motion by pushing your chin up and down. It will be hard to do in the beginning. But you will get better at it after a few times. Please do this slow and with proper breathing rhythm. Do 20 repetitions and 3 sets. This takes about 5 minutes.

4. Neck muscle strengthening exercises: Believe it or not some of your neck muscles get weak due to poor posture and inactivity, especially the deep neck muscles! Training for deep neck muscle requires supervision due to its complexity and depth. Here let's do some isometric neck exercises! First sit up straight and tug your chin in. Then put hand(right or left) on your forehead. Push head into your hand, not allowing neck to bend. Hold for 10 seconds and repeat 10 times. Repeat this over the sides and back of your head! These are rather simple right. This will takes about 10 minutes!

5. Posture pump exercise and/or cervical traction: this is a very effective exercise to restore cervical spine curvature and rehydrate cervical discs. You will do this for 10 minutes in the clinic!

By doing these exercises correctly and regularly, your neck will be healthy and active! I hope these are not too complicated for you. Please check back for phase II and III exercises!

Active Spines Chiropractic Keeps Your Spine Active and Pain Free! You can contact Dr. Shao-Hao Cheng at info@activespines.com