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Two neck exercises for arthritis used in Prairie Village, KS

Neck Exercises for Arthritis

The older you get, the more wear and tear builds up in your joints, and the neck is no exception. The facet joints in the neck are more likely to develop osteoarthritis as you grow older. In fact, the American Academy of Orthopaedic Surgeons (AAOS) claims that more than 85% of people over age 60 have some level of neck arthritis. 

Neck arthritis patients in Prairie Village, Kansas, can benefit from the physical therapy clinics in your area. Physical therapists can use many techniques to help treat your condition, and there are two neck exercises for arthritis that can be particularly beneficial. 

1.  Lying head lifts

Often, neck arthritis makes people unwilling to move their neck and head very much. The lack of movement might lead to a temporary reprieve from pain, but it can also weaken muscles that move the head and neck. Lying head lifts are a physical therapy exercise that can help strengthen weak neck muscles.

How to perform lying head lifts

  • Lie down on your back with your legs straight and your arms by your sides. 
  • Once you’re in this position, tuck your chin, and then lift your head up slightly.
  • Hold this position for three to five seconds before returning to the starting position. 
  • Rest for a few seconds, and then repeat these steps until you’ve completed 10 repetitions. 

 

2.  Scapular retraction

The shoulder and upper back muscles also help support your neck, and strengthening them can take some of the load off your neck muscles when you have neck arthritis. One of the neck arthritis exercises that therapists often use to increase shoulder and upper back muscle strength is scapular retraction. 

How to perform the scapular retraction exercise

  • Stand or sit up straight with your head centered over your shoulders. If you’re sitting, sit on the edge of the chair so that your shoulders aren’t touching the back of the chair.
  • Place your elbows next to your sides with your forearms bent at a 90-degree angle. 
  • Lift your chest and gently pull your shoulder blades together and down. 
  • Hold this position for five seconds. 
  • Repeat these steps until you’ve done the exercise five times.

SSOR in Prairie Village is here to help you with neck arthritis treatment

Are you wondering where you can find a physical therapy team that offers effective neck arthritis treatment nearby? You can find the treatment you need at our SSOR clinic in Prairie Village. We offer complimentary screenings and treatment plans that are personalized to each individual. Our team can also include many physical therapy techniques in your treatment plan, including: 

Don’t wait to start getting our help with your neck arthritis. Contact us today for more information or to schedule an initial appointment.