Cervical Spine (Neck) Injury Rehabilitation And A Home Workout Routine

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Dr Mark Howard offers a brief overview of Cervical Spine injuries and an example workout routine for initial Dorsal Spine rehabilitation and conditioning.

There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a Cervical Spine injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care.

It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a Cervical Spine injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

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Cervical Spine (Neck) Injury Rehabilitation And A Home Workout Routine

  1. 1. Neck Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
  2. 2. Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning
  3. 3. Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment
  4. 4. Neck Anatomy • The flexible cervical spine includes the top seven vertebrae from C1 to the dorsal vertebrae at C7, it protects the spinal cord and all the major arm and hand nerves radiate from it • The front neck muscles originate from the clavicles and rib cage to the vertebrae, jaw and skull and the rear of the neck is covered in cervical vertebrae muscles (e.g. splenius group) • In addition to the muscles and fibrous tissue (e.g. ligamentum nuchae) the spine is stabilised with anterior and posterior longitudinal, interspinous and supraspinous ligaments • Intervertebral discs separate and cushion each vertebrae
  5. 5. Neck Anatomy Vertebra Anterior longitudinal ligaments Intervertebral disc Posterior longitudinal ligaments Articular cartilage Interspinous ligament Supraspinous ligament
  6. 6. Neck Injury Examples • Neck sprain (whiplash); stretching/tearing/bruising of vertebrae ligaments, intervertebral discs, cervical muscles or nerve roots cause neck pain/stiffness (e.g. hit from behind) • Vertebrae fracture; a very serious injury caused by a direct blow or twisting of the neck may cause serious nerve damage • Neck strain; stretching/tearing of neck tendons and/or muscles is fairly common and requires neck immobilisation • Nerve damage; for example nerve stretch syndrome (acute torticollis), nerve compression (wryneck) and pinched nerve
  7. 7. Neck Injury Workout Routine
  8. 8. Neck Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re- injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception)
  9. 9. Neck Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com

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