Given the variability of the group identified as experiencing neck pain, they write, "subgrouping based on diagnosis, treatment, or prognosis system classification would be useful to increase homogeneity for research and clinical applicability.
Another impediment to strong research in this area: exercise classification and dosage requirements. Authors of the review advocate for a classification system that describes "the physiological effect of exercise on the body rather than describing the types of activity used to produce that effect" and "allow[s] … researchers to classify exercises into a specific category by recognizing their mechanisms of actions. Until more solid research is produced, providers should take a careful approach when considering evidence to date, authors state.
Research-related stories featured in PT in Motion News are intended to highlight a topic of interest only and do not constitute an endorsement by APTA. For synthesized research and evidence-based practice information, visit the association's PTNow website.
Among other findings in the review: Moderate-quality evidence suggests that individuals experiencing cervicogenic headaches can benefit from static and dynamic cervical scapulothoracic strengthening and endurance exercises including pressure biofeedback. Moderate-grade evidence supports the idea that cervical, scapulothoracic, and upper extremity stretching and endurance training have little to no effect on chronic neck pain and function.
Low-grade evidence points to "little to no difference" in chronic neck pain and function through the use of breathing exercises, general fitness training, cervical spine stretches, or range-of-motion exercises. A gymnast, on the other hand, needs a lot of flexibility to be able to flip and tumble without injury.
To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body arms, shoulders, neck , back, and lower body thighs, calves, ankles. See The Ultimate Daily Stretch on the next page. Then, depending on how you typically spend your time, focus on specific stretches for problem-prone areas.
A study published in the Journal of Strength Conditioning and Research found that after stretching every day for a month, participants who went on to stretch just two or three times a week maintained their degree of flexibility. Those who stopped stretching, however, lost about 7 percent of their hip range of motion within a month.
Of course, you may find that stretching becomes one of your favorite parts of the day. Since you need to focus on even, deep breathing while listening to your body, stretching is a great relaxation or even meditation break. No word yet on whether we can say the same about chocolate or The Real Housewives. Warm up your muscles before you begin with a short walk or some jumping jacks. For each move, breathe out as you stretch.
Only move to the point of resistance; the stretch should not hurt. Be careful not to bounce sorry, Jane Fonda , which can cause tiny injuries to the muscles. Complete the whole sequence here, designed by Emmanuel Durand, head coach for the Cirque du Soleil show O , in Las Vegas, and Angelique Janov, a certified Pilates instructor and a contortionist coach for O. It should take about 10 minutes. Especially helpful if you sit at a desk all day, need to work on your posture, or carry tension in your upper body.
Place your hands on the back of your head and gently push it forward with your chin tucked. Hold for five seconds.
Now place the heels of your hands on your chin, fingers pointing toward your ears. Gently push your head back. Rest your right hand on the top of your head and gently press your right ear toward your right shoulder.
Buy Stretching with Quality: Read Kindle Store Reviews - waysenneukneb.tk Stretching with Quality shows, through illustrative pictures and instructive wording , how to execute the exercises. The techniques described can achieve a stretch.
Repeat on the other side. Raise your arms and clasp your hands above your head; imagine lifting and lengthening your spine.
As you bend to the left, release your hands. Grasp your right elbow with your left hand and pull it to the left.
Come back to the center and repeat on the right side. Especially helpful if you are prone to lower-back pain or like to run for a workout. Lie on your stomach, legs straight and feet shoulder-width apart.
Place your hands on the floor under your shoulders and slowly lift your chest up. Hold for 10 seconds.
Come to a standing position with feet shoulder-width apart and pointed to the right. Lift the toes of your right foot off the ground, bend at the hip, and fold your body over. Come back to a standing position and repeat on the left side with toes pointing to the left.