THE START OF A COMPLETELY PAIN-FREE NECK
This is for you if you have chronic neck pain, stiff neck, difficulty turning your neck, degenerative discs, herniated discs or joint arthritis… this may be able to help you!
Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms. Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.
Find One Of Our Clinics Near You
If you’re in Amarillo, Texas, we have two locations now. One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!
DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear or organ involvement.
20 minutes. At least once in the morning. Do exercises daily until pain stops for 24 hours. Once the pain is gone, continue with the menu for 1 week. See the link below for next steps.
Time Frame: Hold this position for 5 to 10 minutes.
Why: Balances the hips flat on the floor in neutral position while pairing the hips and trunk structures.
How: Lie on your back, with both legs bent at right angles on a couch, chair or stack of pillows. Rest your hands on your stomach or the floor, below shoulder level, with palms up. Let the back settle into the floor. Breathe from your diaphragm (that is, do stomach breathing). The abdominal muscles should rise as you inhale and fall as you exhale.
Time Frame: Hold for 3 minutes.
Why: Re-engineers the linkage between the heel and all the joints straight up to the shoulders.
How: Wearing rubber soled shoes for traction, stand on a step or stairway as though you were climbing upward. Your feet are parallel and shoulder-width apart. With one hand, hold on to a railing or another object for support, and edge backward until your heels are off the step hanging in midair. Keep easing back so that more than half the foot is off the step. Make sure the feet remain parallel, pointing straight ahead, and that they are hip-width apart. Let the weight of your body press down into your heels to engage the calf muscles of the leg. Don’t bend the knees.
Time Frame: Hold for 3 to 5 minutes.
Why: Engages the anterior muscles of the thighs and lower legs.
How: Lie on your back. Place your legs straight up against the wall hip-width apart. Tighten your thighs, and flex your feet and toes back toward the floor. Get your buttocks and hamstrings (the posterior of the thigh) as close to the wall as you can. The smaller the gap, the better. Concentrate on relaxing your upper body.
Time Frame: Hold for 4 minutes.
Why: Forces shoulders to balance with the knees and ankles semi-unloaded.
How: Sit against the wall with your legs straight out in front of you. Squeeze your shoulder blades together, and hold. Do not elevate your shoulders. Tighten your thighs and point the feet toward your belly button.
Time Frame: Hold for 1 minute.
Why: Frog tames the powerful thigh and groin muscles while putting the pelvis into a neutral position to allow proper flexion and extension.
How: Lie on your back, pull your feet toward the torso, and put the soles of your feet together, letting your knees turn out. Make sure your feet are centered in the middle of the body. The low back does not have to be flat on the floor, but you should not feel pain in your back. Don’t press down on your knees; relax. You want to feel a comfortable stretch in your inner thighs and groin.
Time Frame: Hold 1 minute and repeat a second time.
Why: balances lower-body muscles and structures, while the top is under proper vertical load.
How: Holding onto a rail, pole, or doorframe, bend your knees and arch your lower back. Keep your torso straight. Lower your body so that the knees and hips are parallel. The arms should be straight and the knees aligned with the hips and feet. The torso remains vertical throughout.