Deep Cervical Flexor/Extensor training
Core neck strengthening of Neck is a great exercise #strengthening programme, especially in neck motor control program. There is a conceptual twin of training the same in low back pain.
According to clinical practice guidelines of neck pain, it was classified into 4 categories. The main culprit in neck pain was deep neck flexors, because of this the positioning of the neck for longer durations were not reduced. Until we train those muscles in endurance neck positioning cannot be brought back.
According to Literature on DCF, these exercises must be done for at least 10 seconds of hold and 10 seconds of rest. The maximum hold time is 29 seconds to say people are in excellent physical condition.
Borisut et al 2013 and Ludviggson et al 2016 mentioned that these exercises are excellent in reducing pain and improving quality of life.
Instructions:
1. Position of the person must be in supine lying.
2. Place a towel behind the head and initiate a chin tuck.
3. Hold this position for 10 seconds without leaving the position, a 10 seconds rest must be allowed for every repetition.
4. This must be repeated 5 times by increasing time every time, the goal is to repeat this exercise till fatigue point.
physiotherapy exercises డెస్క్టాప్ ఉద్యోగులకు మెడ నొప్పిని తగ్గించే వ్యాయామాలు/ neck pain exercises for desktop employees | |
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