Kickas.org Forums Ankylosing Spondylitis General Discussion Helpful Tips neck strengthening exercises

had a flare up of the back/neck really bad for the last 2+ months.
neck in spasm a good deal of that time.
which of course weakens the muscles,
thus setting off more spasms,
vicious cycle.

kept the spasms under control as much as possible with muscle relaxants, ultrasound, and heat, but that didn't prevent them completely.

anyway, the last time it flared this badly, i was able to swim to strengthen the neck. seemed to be about the only thing that really worked.

well, this time, swimming is not an option because it irritates the SI too much.

the isometric exercises where you press your head into your hand don't seem to do much for me.

however, i hit on something that does help some.
laying on my back, i tuck my chin and lift my head, do a few repetitions.
then, laying on each side, i lift my head off the ground against gravity.

does anyone have any other suggestions / exercises for strengthening the neck?

thanks,

A PT once had me doing similar exercise lying on a bed with my head hanging over the edge of the bed. I did them lying on my stomach, back and both sides.

They irritated my neck, but it migh twork for you.

I moved on to a PT who believed in functional exercises. Those worked well for me. It's hard to describe the exercises without pictures, but maybe I could if someone was interested.

Karen

here's one for the upper back/scapulae that is different because it doesn't involve the neck... it may be a good one because it is working the muscles that hold the neck.

bend fwd and put your fore head on a counter top so your back is at an approx 90 degree angle.

let your arms hang in front of you towards the floor. (use weights if you want). Perform a reverse bench press action where you press your shoulder blades together, bringin your elbows up.

Sounds odd, but the new chiro has my hubby doing this to work his shoulder/traps, etc areas to help support/strengthen his neck. He said doing these without supporting your head makes the muscles work differently and uses different muscles. This technique isolates them better.

thanks trudi,

i'm also doing trap and rhomboid exercises too, with bands, with weights, wall push ups, etc, but not the one that you suggest. i'll add that one in too, sounds like a good one.

thanks,

thanks karen,

i've been doing them on the floor but on the bed might be another good option, i'll try that and see which i like better. i waited two months til i was finally feeling like the worst was behind me before i did any strengthening exercises of the back or neck. the neck exercises done on my sides or front are ok, the ones done on my back, i can only do a few at a time and its really important for me to have my chin tucked properly or they do irritate.

i'd be very interested to know more about these "functional exercises".

thanks,

LOL! i just did that exercise, and i like it. i can feel that it does seem to work the muscles differently. but i had to modify it slightly, i'm too short to put my head on the counter and be at that 90 degree angle, for me, the kitchen table was perfect, plus had to put a hand towel under my forehead. but yes, thank you, good exercise!

Thanks Sue!

Couldn't sleep last night due to migraine, and worked out this morning it was my neck. Was going to look for neck strengthening exercises on the Web the saw your post!

James

I hope your migraine goes away soon!!!

I just came off a 4 week sinus infection/migraine. I think it's mostly gone now, but I still flinch when someone goes to flip on a light switch!! Take Care!!

-Donette

hi jimmy,

i've been waking with a migraine much too frequently lately and wonder if its my neck.

but i will admit, the exercises that i described, seeming far too mild to be doing anything, really seem to be working. maybe that's how weak my neck muscles have become.

so try them and see what you think. but do be careful, at first, the one where i lay on my back was too much for my neck. could only do a few of those.

also, karen said she had "functional" exercises. i should PM her and see if she can share them with us. she did say, if anyone was interested.........

and if you find anything else, let me know.

though if you can swim, free style turning head side to side was the very best strengthening i ever found in the past.

oh, and one last thing, while strengthening the traps and rhomboids are important for me too, that alone wasn't enough.

take care,

Just tried this'un Trudy - too painful. Really hits my somewhat torn rotator cuff in the right shoulder...! Sigh. Also have this crappy right elbow, which sent me a complaint note. Oh well!