Patient Exercises

At Now Care Pain Relief, we understand how chronic pain can affect your quality of life. Whether it’s due to an injury, poor posture, or daily stress, pain can be a constant companion, making even the simplest tasks difficult. We believe that the best way to manage pain is through a holistic approach that includes chiropractic care, massage therapy, and patient exercises. In this article, we will focus on patient exercises for neck and shoulders. By incorporating these exercises into your daily routine, you can improve your flexibility, reduce stiffness and pain, and prevent future injuries.

Neck exercises

The neck is a delicate and intricate part of the body. It supports the weight of the head and allows for its movement in multiple directions. Unfortunately, it’s also a common area for pain, especially for those who sit for long periods, have poor posture, or experience stress. Here are some neck exercises that can help relieve pain and improve mobility:

Neck rotations: Sit or stand with your back straight and shoulders relaxed. Slowly turn your head to the right, keeping your chin level with the ground. Hold for a few seconds and then repeat on the left side.

Chin tucks: Sit with your back straight and shoulders relaxed. Gently tuck your chin towards your chest, as if making a double chin. Hold for a few seconds and then release.

Shoulder rolls: Sit or stand with your back straight and shoulders relaxed. Lift your shoulders towards your ears and then roll them back and down. Repeat several times.

Shoulder stretches

Shoulders are complex joints that allow for a wide range of motion. They are also prone to injuries and pain, especially for those who do repetitive motions, lift heavy objects, or have poor posture. Here are some shoulder stretches that can help relieve pain and improve flexibility:

Shoulder stretch with a towel: Hold a towel behind your back with both hands, one hand above your shoulder and the other hand below your shoulder. Gently pull the towel towards the opposite side until you feel a stretch in your shoulder. Hold for a few seconds and then repeat on the other side.

Wall angels: Stand with your back against a wall and your arms at your sides. Slowly raise your arms towards the ceiling, keeping them in contact with the wall. Lower them back down and repeat several times.

Shoulder blade squeeze: Sit or stand with your back straight and shoulders relaxed. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for a few seconds and then release.

Upper back stretches

The upper back, also known as the thoracic spine, is the area between the neck and the lower back. It plays an essential role in supporting the upper body and protecting the organs in the chest. Poor posture and sedentary lifestyles can cause tightness and pain in the upper back. Here are some upper back stretches that can help alleviate pain and improve mobility:

Cat-Cow stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Arch your back towards the ceiling, bringing your chin to your chest (cat stretch). Then, lower your back towards the ground, lifting your head and tailbone (cow stretch). Repeat several times.

Thoracic rotation stretch: Lie on your side with your arms outstretched, and your knees bent. Slowly lift your top arm towards the ceiling, rotating your upper body as far as comfortable. Hold for a few seconds and then repeat on the other side.

Seated twist stretch: Sit with your legs extended in front of you. Cross your right foot over your left thigh and place your left elbow on the outside of your right knee. Gently twist your torso to the right, using your elbow as leverage. Hold for a few seconds and then repeat on the other side.

Lower back stretches

The lower back, also known as the lumbar spine, is the area below the ribcage and above the hips. It bears most of the body’s weight and is susceptible to injury, especially for those who sit for long periods, lift heavy objects, or have weak core muscles. Here are some lower back stretches that can help alleviate pain and improve flexibility:

Child’s pose: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Lower your hips towards your heels and stretch your arms out in front of you. Hold for a few seconds and then release.

Knee-to-chest stretch: Lie on your back with your knees bent and your feet on the ground. Gently pull one knee towards your chest, using your hands to hug it in. Hold for a few seconds and then repeat on the other side.

Pelvic tilt: Lie on your back with your knees bent and your feet on the ground. Tighten your core muscles and flatten your lower back against the floor. Hold for a few seconds and then release.

Abdominal strengthening exercises

The abdominal muscles play a crucial role in supporting the spine, improving posture, and maintaining balance. Weak abdominal muscles can lead to lower back pain and poor posture. Here are some abdominal strengthening exercises that can help alleviate pain and improve core strength:

Plank: Start in a push-up position, with your forearms on the ground and your elbows under your shoulders. Hold your body in a straight line from your head to your feet, engaging your core muscles. Hold for as long as comfortable.

Leg raises: Lie on your back with your legs straight and your arms at your sides. Lift your legs towards the ceiling, keeping them straight. Lower them back down towards the ground, but do not touch the ground. Repeat for several repetitions.

Bicycle crunch: Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground, and bring your left elbow towards your right knee. Straighten your left leg out in front of you as you twist, bringing your right elbow towards your left knee. Repeat for several repetitions.

Pelvic stabilization exercises

The pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder and the uterus. Weak pelvic floor muscles can lead to urinary incontinence, lower back pain, and poor posture. Here are some pelvic stabilization exercises that can help alleviate pain and improve pelvic floor strength:

Kegels: Sit or lie down comfortably. Tighten your pelvic floor muscles, as if you were trying to stop the flow of urine. Hold for a few seconds and then release. Repeat for several repetitions.

Bridge: Lie on your back with your knees bent and your feet on the ground. Lift your hips towards the ceiling, engaging your glutes and pelvic floor muscles. Hold for a few seconds and then lower back down towards the ground. Repeat for several repetitions.

Dead bug: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Lower your right arm and left leg towards the ground, keeping them straight. Return to the starting position and repeat on the other side.

Hip stretches

The hip joint is one of the largest and most complex joints in the body, and tight hip muscles can contribute to lower back pain and limited mobility. Here are some hip stretches that can help alleviate pain and improve hip flexibility:

Pigeon pose: Start on all fours and bring your right knee forward, placing it behind your right wrist. Extend your left leg behind you, keeping your foot flexed. Lower your body down towards the ground, resting your forearms on the ground if possible. Hold for several deep breaths and repeat on the other side.

Lizard pose: From the pigeon pose, bring your left hand to the inside of your right foot. Straighten your right leg and lower your chest towards the ground. Hold for several deep breaths and repeat on the other side.

Figure four stretch: Lie on your back with your knees bent and your feet on the ground. Cross your right ankle over your left knee, creating a figure four shape. Bring your left knee towards your chest, gently pulling your right ankle towards your left thigh. Hold for several deep breaths and repeat on the other side.

Leg stretches

The leg muscles include the quadriceps, hamstrings, calves, and glutes. Tight leg muscles can contribute to hip and lower back pain, as well as reduce athletic performance. Here are some leg stretches that can help alleviate pain and improve leg flexibility:

Seated forward fold: Sit on the ground with your legs straight out in front of you. Inhale and raise your arms above your head. Exhale and fold forward, reaching for your toes. Hold for several deep breaths.

Standing hamstring stretch: Stand with your feet hip-distance apart. Take a step forward with your right foot, keeping your foot flexed. Place your hands on your hips and hinge forward at the hips, keeping your back straight. Hold for several deep breaths and repeat on the other side.

Quad stretch: Stand with your feet hip-distance apart. Bend your right knee and bring your right foot towards your glutes. Reach back with your right hand and grasp your right ankle, gently pulling it towards your glutes. Hold for several deep breaths and repeat on the other side.

Foot and ankle exercises

The foot and ankle muscles are responsible for providing stability, balance, and mobility. Weak or tight muscles can cause pain and increase the risk of injuries. Here are some foot and ankle exercises that can help improve mobility, strength, and flexibility:

Toe curls: Sit on a chair and place a towel on the ground. Place your feet on the towel and scrunch your toes, pulling the towel towards you. Repeat for several reps.

Ankle circles: Sit on a chair and lift one foot off the ground. Rotate your ankle in a circular motion, first clockwise and then counterclockwise. Repeat on the other foot.

Calf raises: Stand with your feet hip-distance apart. Raise up onto the balls of your feet, hold for a few seconds, and then lower your heels back to the ground. Repeat for several reps.

Breathing exercises

Breathing is a vital function that is often taken for granted. However, practicing breathing exercises can improve lung capacity, reduce stress, and improve overall health. Here are some breathing exercises that can help improve your health and well-being:

Deep breathing: Sit or lie down in a comfortable position. Inhale deeply through your nose, filling up your lungs. Hold for a few seconds, and then exhale slowly through your mouth. Repeat for several deep breaths.

Alternate nostril breathing: Sit in a comfortable position and place your right thumb on your right nostril and your right ring finger on your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat for several rounds.

Box breathing: Sit or lie down in a comfortable position. Inhale deeply for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat for several rounds.

Taking care of your foot and ankle health and practicing breathing exercises can improve your overall well-being and reduce pain and stress. At Now Care Pain Relief, we believe that incorporating patient exercises into your daily routine can help improve mobility, alleviate pain, and prevent future injuries. We encourage you to try the exercises we have outlined in this article and to seek the guidance of a chiropractor or physical therapist if you have any concerns. With dedication and consistency, you can say goodbye to foot and ankle pain and hello to improved mobility and overall health.