Begin with stretching
Stretching prepares certain muscle groups for anaerobic exercise like weightlifting. Effective stretching helps to warm up the body before performing back strengthening excercises and neck strengthening exercises. Taking these precautionary measures ensures a safer and more efficient workout program.
The goal of these exercises is to keep the core strong, which is critical for maintaining stability and protecting the spine. Knowing which back strengthening exercises to choose can be a challenge. An often recommended type of exercise program utilizes an exercise ball to help elongate the spine and strengthen core muscles.
If there is a pre-existing back condition which prohibits certain movements, try stationary bikes, treadmills, elliptical or stair stepping machines. These are great to help recovery from an injury and are a low impact aerobic activity.
Keeping the core and back strong can help avoid back pain which could lead to surgery or other types of back pain treatment. Remember that:
- Globally, back pain is the single leading cause of mobile disability.
- Studies have shown that 80% of the US population will experience back pain at some point in their lives.
- Americans spend an estimated $50 Billion per year on back pain relief treatments
Neck Strengthening Exercises
If the neck and upper back muscles become weakened, the head will sag forward toward the chest. This places increased stress on the cervical spine, which can lead to neck and upper back pain. Neck strengthening exercises can help improve posture and keep the head closer to a neutral position. Here are a few tips on developing the muscular structure of the neck.
One of the best and safest exercises for neck strengthening, improving posture and preventing neck pain is the Chin Tuck:
- Stand with back and neck straight, arms at the sides
- Eyes facing ahead, slowly and carefully lower the chin, until a gentle stretch is felt
- Wait up 4 to 6 seconds, the raise the chin back to the beginning position
- Repeat 10 or more times
This exercise can be done at a desk while at work or lying in a prone position. Perform the exercise several times a day for best results and to strengthen the muscles which help to align the head and shoulders.
Dr. Neil Badlani, noted to be the best spine surgeon in Houston, specializes in treating back and neck pain and can help determine which back strengthening exercises or neck strengthening exercises will be most appropriate for your condition. Contact his office today for a consultation.