Resistance Band Exercises for Neck Pain
The Best Resistance Band Exercises for Neck Pain
Neck pain can make everyday tasks such as cooking and sitting at your desk much more difficult.
The reasons behind pain in the neck area are numerous, which can sometimes make it challenging to find a solution.
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Thankfully, there are a few tried and tested methods that can easily relieve a significant amount of discomfort you might face dealing with neck issues.
Resistance band exercises are well known for having a great effect on improving neck muscle strength and health, so here’s some of the best exercises you should practice.
Resistance Band Lateral Flex
Slowly moving your neck in a lateral motion, you can strengthen the muscles throughout your entire neck.
Simply using a resistance band to apply gentle pressure to the side of your heck, all you need to do is to tilt your head back and forth laterally.
Doing the motion for a few minutes over the course of days to weeks, you’ll gradually notice improvements in pain felt throughout the area.
As the muscles strengthen, you won’t be as prone to muscle exhaustion and other basic causes of neck problems.
Resistance Band Forward Head Tilt
In addition to lateral movements, you should also strengthen the largest neck muscles, which are located on the back of your neck.
Using a resistance band, slowly tilt your head forward until your chin touches your chest.
From there, slowly bring your head back to an upright position and repeat the motion.
The movement ensures that all major components of your neck muscles are gently strengthened through each motion.
Just like lateral exercises, it will take a few days to weeks to notice tangible improvements.
Consistently doing forward head tilts will lead to much lower neck pain.
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Resistance Band Backward Neck Extensions
Make a loop that can fit your toes then hook the band. Ensure there is some tension on the equipment to allow your ankle to face a challenge.
Slowly start pulling away the resistance band using the foot. Your thigh and body should not move at any given time.
Hold for ten seconds then revert to the original state. If you want to achieve better results with this move, pull the band, halt in the middle then slightly move the leg forward.
However, if you experience any pain, then you should stick to the first movement. The severity of ankle sprains vary, and in all cases, you should first seek medical attention.
Your doctor will then direct you on how to manage the situation. Resistance band exercises are an effective method since they also prevent the re-occurrence of the same issue.
The opposite of the forward head tilt is backward neck extensions, which also require the use of a resistance band.
For backward extensions, you will need to use a bench or any other surface where you can remain on your belly while elevated above the ground.
The starting position for these extensions is having your head already lowered towards the ground.
From there, using the resistance band, you want to slowly move your head up. During the motion, you’ll notice more muscles stretch in the sides and back of your neck.
The backward extension allows for muscles that aren’t directly targeted during forward head tilts to also get a bit of a workout.
Treating Neck Pain with Resistance Band Exercises
Start Slow and Remain Cautious
From neck extensions to forward head tilts, all of these exercises are immensely effective in improving neck health and preventing pain.
However, the muscles and nerves found in the neck are very sensitive and fragile. Hence, you shouldn’t approach these resistance band exercises as you would with other parts of your body in the gym.
Always take it slow when starting these new helpful exercises to allow your neck to adjust and get used to these motions. Soon, you’ll have no issue practicing these workouts, noticing a drastic improvement in any issues you experience through your neck.
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