Tag Archives: Neck and Shoulder pain

Jun 12

6 Exercises you need to know for neck pain

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6 Exercises you need to know for neck pain by Olivia O’ Leary D.C BSc Hons Chiropractic

Doing regular of exercise is important for so many reasons, but in this situation let’s look at how it can help the neck. Our necks do an an often underrated, difficult job, holding up and back our heads, which in itself weighs a little bit more than a bowling ball. This job becomes increasingly harder if we spend our days at a computer or in the car or carry ourselves badly letting our head sit out in front of our neck.

Getting the right exercises done will help keep the head over the neck and help get the shoulders back into correct position. Getting your stabilising neck muscles stronger helps to support the spine and helps reduces stress to the static structures like the discs and the facet joints which can’t get escape the postural strain otherwise.  Doing these exercises regularly can go a lot of the way to preventing neck pain and if you suffer from neck pain, it’s all the more important to take the pressure off your neck  by helping to support and strengthen the neck muscles. If you have an existing neck problem it is prudent to mention that these exercises must be done at the appropriate time of recovery and seek advice if you are not certain.

1. Chin Tuck
neck pain exercises gorey family chiropracticThe Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.
This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results:-)) Try to do 15-20 repetitions holding for 10 seconds.

2. Wall Angel
Stand witexercises to improve postureh your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your muscles in your backside, (the glutes), spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left). Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

3. Doorway Stretch

6 exercises to reverse bad postureThis exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.

4. Hip Flexor Stretch

6 exercises to reverse bad postureKneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.
The next two exercises require a resistance band: easily got off the girls at reception or order online:-))

5. The X-Move
posture exercises gorey family chiropracticThis exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).
Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.
Grasp the ends of the band with your arms extended in front of you.
Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

6. The V-Move

YMoveAccording to a 2013 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.
While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.
Well done :-))
If you have existing, ongoing upper back, neck pain or headaches as well as poor posture, you may need or benefit from  consulting with your chiropractor or other appropriately qualified spinal health care professional before taking on exercises programme with your back on your own. In reality you may need assessment to diagnose what particular type of problem you have and be given exercises and possibly treatment specific to your own circumstances. If in any doubt feel free to call or email our clinic, where one of our friendly team would be delighted to advise you.

For your convenience all of our clinical team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.

Apr 03

Shoulder Problems: A Pain in the neck

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Shoulder Problems: A Pain in the neck

by Olivia O’ Leary D.C BSc Hons

Pain in the neckAn aching sholder may not signal a shoulder problem. And a sore neck may not indicate a neck problem.
When the chiropractors at Gorey Family Chiropractic were asked about neck and shoulder symptoms amongst clients on presentation to the clinic one thing quickly became clear. People may come in with shoulder pain when they really have a neck problem and similarly, neck pain can mask a shoulder problem.

SO WHERE DOES THE PAIN COME FROM?
“The way the body reports pain is somewhat unreliable,” explained Michael Veal D.C Clinic Director “Neck pain and shoulder pain so commonly overlap that it becomes difficult to distinguish for a patient where the pain is actually coming from.

 WHY DOES THIS HAPPEN?

Because the neck and shoulder are intimately connected by multiple nerve pathways. When injury occurs, the brain can’t always trace pain pathways back to their source, and what we feel may not be what is really going on. “This is known as ‘referred pain”.

WHEN THE SHOULDER IS THE USUAL SUSPECT

083fd53206c2cd676c9b615f6ff074bf
Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff develops wear and tear with age, and can be easily injured which can cause shoulder tendonitis or even a partial tear of a shoulder tendon.

This may cause both shoulder pain and  contribute to development of neck pain.

YOU MAY HAVE A ROTATOR CUFF INJURY OR OTHER SHOULDER PROBLEM IF SHOULDER PAIN:
•    Develops in the shoulder itself or on the outside of your upper arm
•    Is dull and aching
•    Occurs when you reach overhead or behind your back, or when lifting
•    Radiates into the upper arm, but not past the elbow
•    Persists at night
•    Improves when you rest your arm

WHEN THE NECK IS THE LIKELY CULPRIT
images-1Inflammation of any of the 14 nerves or eight pairs of joints in the neck can cause neck pain. The joints — or vertebrae — serve as a “hinges” allowing movement (no wonder they wear out). In fact, 65 percent of 65-year-olds have arthritis in one or more neck joints.

This causes stiffness and irritation to these joints and can be another factor in the development of a pinched nerve. Fortunately chiropractic treatment and exercise has been extensively shown to  restore flexibility and reduce irritation in the neck which helps reduce neck pain and can help stabilise the condition.

Because pain in one area can so often be confused with another, a thorough examination must be done first by your chiropractor or other specialist healthcare provider which includes range of motion, strength testing and provocative orthopaedic tests to the neck and shoulder. Should these tests prove positive it may be necessary to x ray ( x ray facilities on site)  the neck to help rule out certain conditions or better evaluate others.

YOU MAY HAVE ARTHRITIS OR NERVE RELATED PAIN IF PAIN:

cervical_radiculopathy_
•    Develops in your shoulder blade, or close to or on the side of your neck
•    Is sharp, stabbing, burning or tingling
•    Radiates down past your elbow or even into your hand
•    Persists at rest
•    Occurs when you extend your arms or twist them inward
•    Is relieved when you support your neck

Luckily most neck and shoulder pain can recover with conservative care. Evidence based guidelines for the management of neck pain and shoulder pain commonly recommend conservative measures first like chiropractic care, exercises and rehabilitative exercises.

 5 WAYS TO RELIEVE SHOULDER PAIN

1.  Try to rest from activities that aggravate painshoulder strecth
2. Exercises to gently stretch and then ultimately strengthen have been shown to be of benefit.
3.  Ice  your shoulder, an ice pack should be applied for 10-15 mins wrapped in thin tea towel to prevent an ice burn.
4. If you are failing to recover from your shoulder pain or your shoulder pain is more severe our clinical team holds extensive experience in the treatment and management of shoulder pain and will guide your recovery or refer your case if treatment is deemed unsuitable for your problem.

5.  Anti inflammatory medications are sometimes beneficial in the first instance but their usage is not recommended to mask or avoid treating the cause of the underlying shoulder pain.

6.    If these measures fail to bring relief, you may need an MRI of your shoulder. If that shows a torn rotator cuff, then shoulder surgery can sometimes be necessary.

DIAGNOSED WITH A NECK PROBLEM CAUSING NECK PAIN

Should a physical examination by your chiropractor, which may include orthopaedic, neurological or x ray studies indicate a trapped or irritated nerve or arthritis in your neck, research and evidence based guidelines have shown chiropractic treatment to be  beneficial which may include spinal manipulation, soft tissue treatment techniques, muscular stretching as well as addressing causative factors such as poor ergonomics & posture.

5 WAYS TO SELF HELP NECK PAIN

  1. Remember good posture; a significant proportion of neck and shoulder pain develops from postural strain
  2. Stretching & strengthening exercises: neck stiffness and weakness leave the neck vulnerable to injury
  3. Ice &  heat ( ice in acute stages, heat when a problem is more chronic)
  4. Ergonomic modifications in your workplace may be necessary to address the causes of neck pain if occupational strain exists
  5. An orthopaedic pillow whilst sometimes a little difficult to get used, to maintains and supports the natural curve of the spine whilst sleeping which is especially important with a damaged neck.

Twitter-pic-1-150x150Whether you have chronic pain in your shoulder, your neck or both, don’t wait to see an expert.

“Having a chiropractor or other specialist evaluate your complaint will determine quickly where the main problem is and will get you started on the correct treatment,” says Dr. Veal.

GOREY FAMILY CHIROPRACTIC SUPPORTING YOUR RECOVERY AND MAINTAINING IT

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of neck pain and shoulder pain. With onsite x ray facilities in Gorey and quick referral available for MRI your problem can be thoroughly evaluated should it be deemed necessary.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Apr 26

Shoulder Problems: A Pain in the Neck?

Posted on by

Shoulder Problems: A Pain in the neck

by Olivia O’ Leary D.C BSc Hons

An aching shoulder may not signal a shoulder problem. And a sore neck may not indicate a neck problem.
When the chiropractors at Gorey Family Chiropractic were asked about neck and shoulder symptoms amongst clients on presentation to the clinic one thing quickly became clear. People may come in with shoulder pain when they really have a neck problem and similarly, neck pain can mask a shoulder problem.

SO WHERE DOES THE PAIN COME FROM?
“The way the body reports pain is somewhat unreliable,” explained Michael Veal D.C Clinic Director “Neck pain and shoulder pain so commonly overlap that it becomes difficult to distinguish for a patient where the pain is actually coming from.

 WHY DOES THIS HAPPEN?

Because the neck and shoulder are intimately connected by multiple nerve pathways. When injury occurs, the brain can’t always trace pain pathways back to their source, and what we feel may not be what is really going on. “This is known as ‘referred pain”.

WHEN THE SHOULDER IS THE USUAL SUSPECT

083fd53206c2cd676c9b615f6ff074bf
Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff develops wear and tear with age, and can be easily injured which can cause shoulder tendonitis or even a partial tear of a shoulder tendon.

This may cause both shoulder pain and  contribute to development of neck pain.

 

 

YOU MAY HAVE A ROTATOR CUFF INJURY OR OTHER SHOULDER PROBLEM IF SHOULDER PAIN:
•    Develops in the shoulder itself or on the outside of your upper arm
•    Is dull and aching
•    Occurs when you reach overhead or behind your back, or when lifting
•    Radiates into the upper arm, but not past the elbow
•    Persists at night
•    Improves when you rest your arm

 

WHEN THE NECK IS THE LIKELY CULPRIT
images-1Inflammation of any of the 14 nerves or eight pairs of joints in the neck can cause neck pain. The joints — or vertebrae — serve as a “hinges” allowing movement (no wonder they wear out). In fact, 65 percent of 65-year-olds have arthritis in one or more neck joints.

This causes stiffness and irritation to these joints and can be another factor in the development of a pinched nerve. Fortunately chiropractic treatment and exercise has been extensively shown to  restore flexibility and reduce irritation in the neck which helps reduce neck pain and can help stabilise the condition.

Because pain in one area can so often be confused with another, a thorough examination must be done first by your chiropractor or other specialist healthcare provider which includes range of motion, strength testing and provocative orthopaedic tests to the neck and shoulder. Should these tests prove positive it may be necessary to x ray ( x ray facilities on site)  the neck to help rule out certain conditions or better evaluate others.

YOU MAY HAVE ARTHRITIS OR NERVE RELATED PAIN IF PAIN:

cervical_radiculopathy_
•    Develops in your shoulder blade, or close to or on the side of your neck
•    Is sharp, stabbing, burning or tingling
•    Radiates down past your elbow or even into your hand
•    Persists at rest
•    Occurs when you extend your arms or twist them inward
•    Is relieved when you support your neck

Luckily most neck and shoulder pain can recover with conservative care. Evidence based guidelines for the management of neck pain and shoulder pain commonly recommend conservative measures first like chiropractic care, exercises and rehabilitative exercises.

 5 WAYS TO RELIEVE SHOULDER PAIN

1.  Try to rest from activities that aggravate painshoulder strecth
2. Exercises to gently stretch and then ultimately strengthen have been shown to be of benefit.
3.  Ice  your shoulder, an ice pack should be applied for 10-15 mins wrapped in thin tea towel to prevent an ice burn.
4. If you are failing to recover from your shoulder pain or your shoulder pain is more severe our clinical team holds extensive experience in the treatment and management of shoulder pain and will guide your recovery or refer your case if treatment is deemed unsuitable for your problem.

5.  Anti inflammatory medications are sometimes beneficial in the first instance but their usage is not recommended to mask or avoid treating the cause of the underlying shoulder pain.

6.    If these measures fail to bring relief, you may need an MRI of your shoulder. If that shows a torn rotator cuff, then shoulder surgery can sometimes be necessary.

DIAGNOSED WITH A NECK PROBLEM CAUSING NECK PAIN

Should a physical examination by your chiropractor, which may include orthopaedic, neurological or x ray studies indicate a trapped or irritated nerve or arthritis in your neck, research and evidence based guidelines have shown chiropractic treatment to be  beneficial which may include spinal manipulation, soft tissue treatment techniques, muscular stretching as well as addressing causative factors such as poor ergonomics & posture.

5 WAYS TO SELF HELP NECK PAIN

  1. Remember good posture; a significant proportion of neck and shoulder pain develops from postural strain
  2. Stretching & strengthening exercises: neck stiffness and weakness leave the neck vulnerable to injury
  3. Ice &  heat ( ice in acute stages, heat when a problem is more chronic)
  4. Ergonomic modifications in your workplace may be necessary to address the causes of neck pain if occupational strain exists
  5. An orthopaedic pillow whilst sometimes a little difficult to get used, to maintains and supports the natural curve of the spine whilst sleeping which is especially important with a damaged neck.

Twitter-pic-1-150x150Whether you have chronic pain in your shoulder, your neck or both, don’t wait to see an expert.

“Having a chiropractor or other specialist evaluate your complaint will determine quickly where the main problem is and will get you started on the correct treatment,” says Dr. Veal.

GOREY FAMILY CHIROPRACTIC SUPPORTING YOUR RECOVERY AND MAINTAINING IT

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of neck pain and shoulder pain. With onsite x ray facilities in Gorey and quick referral available for MRI your problem can be thoroughly evaluated should it be deemed necessary.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie