Exercises to prevent and prevent sore throat

There is no magic recipe for the right exercises for neck pain, but there are some exercises that are believed to be more beneficial than others when it comes to preventing and preventing neck pain.

Exercise with rubber band can be a good start. This also helps to promote proper upper back and shoulder function, which in turn is important for relieving the neck - after all, it is the upper back and shoulder that provide the 'foundation' for the neck. The theory is that good shoulder stability contributes to a more correct posture position and thus also ensures better function in the neck - hence less pain in the neck.

Elastic shoulder exercises:

• Standing shoulder rotation - inward rotation: Attach the elastic to the navel height. Stand with the elastic in one hand and the side against the rib wall. Have about 90 degrees angle in the elbow and let the forearm point out from the body. Rotate in the shoulder joint until the forearm is close to the abdomen. The elbow is held tightly against the body during the exercise.

Shoulder exercise - Inward rotation

• Standing shoulder rotation - outward rotation: Attach the elastic at navel height. Stand with the elastic in one hand and with the side against the rib wall. Have an angle of about 90 degrees at the elbow and let the forearm point out from the body. Rotate outward in the shoulder joint as far as you can. The elbow is kept close to the body during the exercise.

Shoulder Exercise - Outer Rotation

• Standing front elevation: Attach the middle of the knit under your feet. Stand with your arms down along the side and a handle in each hand. Turn your palms back. Raise your arms up and down until they are just below the face height.

Shoulder Exercise - Front Lift

• Standing rowing: Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other.

Shoulder exercise - Standing rowing

• Standing forearm inward: Attach the knit to the top of the rib wall. Stand with the handles in one hand and the side against the rib wall. Hold the arm straight out of the body and pull the handle down and towards the hip.

Shoulder exercise - Standing one-arm pull-down

• Vertical Raise: Attach the middle of the knit under your feet. Stand with your arms down along the side and a handle in each hand. Turn your palms toward you. Raise the arms out to the side and up until they are horizontal.

Shoulder exercise - Standing side elevation

- All exercises are performed with 3 sets x 10-12 repetitions. 3-4 times a week (4-5 times if you can). If you don't get as many, you can only take as many as you can.

Stay active

In addition to specific neck exercises, it is recommended to take walks on rough terrain (forests and fields) with or without stakes (nordic walking spells). The duration of the trips should be kept at such a level that it does not provoke pain. Which activities are best varies somewhat for the individual, however swimming og exercise on cross trainer are often good training methods for someone with neck problems.

Training of deep neck flexors

DNF, or deep neck flexors, are essential when it comes to neck function - it has been discovered that in case of weakness or dysfunction in these, the person may be more prone to neck pain. A clinician will check if you have weakness in these using a clinical test called Jull's test - if shaken within 10 seconds, it will be considered that you have inadequate strength in your neck flexors.

Contact us at our 'ask - get answers'column or facebook page if you want such exercises sent - then we will make such an exercise program if the demand is there.