Theraband Exercises to Strenghten Deep Neck Muscles and Stretch Superficial Neck Muscles

Why is it important to strengthen the deep neck muscles?

Theraband exercises to strengthen the deep cervical flexors and extensors. Begin slowly with 1 set of 8.

 The cervical spine is the most mobile section of the spine, supports the weight of the head and provides movement for the head and neck. 

Strengthening the deep muscles on the front and back of the neck is important for stabilizing the cervical spine, preventing forward head posture & alleviating headaches.

 A stable spine is a pillar that supports your weight and protects the spinal cord from injury and creates pain-free movement. Spinal stability also prevents vertebrae from shifting improperly, which reduces the risk of herniated discs that lead to nerve compression and chronic neck & head pain.

 Forward head posture happens when the head leans forward out of neutral alignment with the spine. Sitting in front of a computer for long hours, looking down at a device or any activity that causes a person to lean forward for extended periods of time causes forward head posture. When the deep muscles on the front and back of the neck are strong they work together synergisticly to prevent forward head posture.

A 2014 study found that the weight of the head increases as the head leans forward, putting more pressure on the spine.

Deep Anterior (Prevertebral) Neck Muscles

 The deep muscles on the front of the neck, the cervical flexors, are:

• Rectus capitis

• Longus Capitis

• Longus colli

  They are the ‘core’ of the cervical spine, located on the front of the spine. They provide stablility, flexion of the head and help keep the head in alignment over the shoulders.

photo credit: Shutterstock

Deep Posterior Neck Muscles

The deep muscles on the back of the neck, the cervical extensors, are:

• Semispinalis capitis

• Semispinalis cervicis

• Rotatores cervicis

• Multifidus

• Interspinales and Intertransversarii
  
  

  They are located on the back of the spine and provide stablility, control, rotation and extension of the neck.

Superficial Neck Muscles

The superficial muscles of the neck that are prone to tightness are:

Theraband exercises to stretch the neck.

* Upper Trapezius

• Scalenes

• Sternocleidomastoid (SCM)

  * Levator scapulae

  They assist in elevating the shoulder, stablization, bending, rotation and tilting of the head.

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Theraband Exercises for Posterior Shoulder Girdle

Why is it important to strengthen the posterior shoulder girdle?

Strengthening the muscles of the upper back is important for maintaining good posture, alleviating upper back pain, preventing shoulder impingement.

Begin with 1 set of 8 reps of each exercise and work up to 3 sets. Always stop if anything feels uncomfortable.

The muscles of the posterior shoulder girdle are:

Rotator Cuff - a group of 4 muscles that stabilize, lift & rotate the shoulder, strong rotator cuff muscles helps prevent shoulder impingement which can lead to a rotator cuff tear.

Trapezius:

Upper Traps- lifts shoulder

Middle Traps- squeezes scapula together

Lower Traps- pulls shoulder down

Rhomboids- stabilizes & squeezes scapula together

Serratus anterior- helps with shoulder & rotator cuff stability

Shrugging Off Shoulder Pain with Laser Therapy

The neck and shoulders are linked together through muscles, nerves, and fascia. Meaning an injury or dysfunction in one area can affect the other and vice versa. Understanding this relationship can unlock progress plateaus and stubborn conditions that don’t respond to localized treatments.

We will cover the relationship between the neck and shoulder and how investigating and addressing issues in both areas can lead to faster and better outcomes for the patient. We will discuss treatment strategies and troubleshooting tough cases.

Join Dr. Brian Fitzpatrick and Dr. Christopher Carraway, for a 1-hour discussion of the anatomy of the neck and shoulder and functional implications of its impairment. Learn specific areas of interest to address to provide patient breakthroughs and restore optimal function.

#shoulderpain #neckpain #lasertherapy #painmanagement #webinar #photoceuticals

What is Light Therapy?

Light therapy, also known as Low Level Laser Therapy (LLLT) or Photobiomodulation (PBM) is a low intensity light therapy. The North American Association of Light Therapy defines PBM as , “A form of light therapy that utilizes non-ionizing forms of light sources, including LASERS, LEDs, and broad-band light, in the visible and infrared spectrum. It is a non-thermal process involving endogenous chromophores eliciting photophysical (i.e. linear and non-linear) and photochemical events at various biological scales. This process results in beneficial therapeutic outcomes including but not limited to the alleviation of pain or inflammation, immunomodulation, and promotion of wound healing and tissue regeneration.” This process can be compared to photosynthesis in plants.

L.A.S.E.R. (Light Amplification by Stimulated Emission of Radiation) is a name for a type of intense radiation of the light spectrum.

A laser is a beam of light in which high energies can be concentrated. Laser light has unique physical properties, which other types of light do not have. These are coherence and monochromaticity. This is what makes laser light so effective compared to other kinds of light in the field of pain reduction and healing.

Laser treatment (also known as phototherapy and low level laser therapy) involves the application of low power coherent light to injuries and lesions to stimulate healing and reduce pain. It is used to increase the speed, quality and strength of tissue repair, resolve inflammation and give pain relief. Low level laser technology has been found to offer superior healing and pain relieving effects compared to other electrotherapeutic modalities such as ultrasound, especially in dealing with chronic problems and in the early stages of acute injuries.

Low level laser technology is a complete system of treating muscle, tendon, ligament, connective tissue, bone, nerve, and dermal tissues in a non-invasive, drug-free modality.

Multi Radiance Laser devices are FDA cleared in the U.S. for the following indications of use:

☀️ Temporary relief of minor muscle pain
☀️ Temporary relief of joint pain
☀️ Temporary relief of arthritis
☀️ Temporary relief of muscle spasm
☀️ Relieving stiffness and promoting relaxation of muscle tissue
☀️ Symptomatic relief and management of chronic intractable pain
☀️ Adjunctive treatment for post-surgical and post-trauma acute pain

What conditions would prevent me from getting a light treatment?

Light therapy should not be used near a pacemaker, if you are pregnant or have an active cancer diagnosis.

Multi Radiance devices have a Class 1M safety rating.

Light Enhanced Athletic Performance

Introducing L.E.A.P.

Everyone is not an athlete but at some point, we all need strength, endurance and recovery to reach our personal health, fitness and performance goals.

Phototherapeutic light energy is absorbed deep into the muscles.  This light energy stimulates a protective effect, reducing oxidative stress and fatigue while producing more Nitric Oxide (N.O.) and adenosine triphosphate (ATP).

Scientifically proven and validated

• Increase strength and endurance

 • N.O. boost directly to muscle

• Reduce fatigue

• Reduce aches and pains 

• Minimize downtime

The LEAP protocol takes 15-20 minutes and can be included in a massage session.  Light is applied to the quadriceps, gastrocnemius, hamstring & hip muscle groups and/or the shoulder complex for strength and recovery.  

Multi Radiance has developed strength, endurance and recovery protocols based on published peer-reviewed studies using Multi Radiance super pulsed lasers.

Massage + Light Therapy Prices

60 Minute Massage + Light ~ $100

90 Minute Massage + Light ~ $130

2 Hour Massage + Light ~ $180

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