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by AQuantized 1427 days ago
I've had similar issues and started with simply lying down and holding my head a few mm off the ground and holding for 10 - 30 seconds. You may have to begin with only a few seconds if your neck is very weak and build up very slowly.

Beyond that simply doing more exercise helped, I stopped focusing on my neck specifically after the initial stage. Swimming is great since it reduces load.
1 comments
nope96 1427 days ago
Yeah, this was actually one of the exercises I was shown, but it was explained that a key part was that I did NOT use certain muscles while doing it.

I don't remember exactly - but the idea was, if you could feel them bulge in the front of your neck as you lifted your head, you were doing it wrong - you did NOT want to use that muscle group.

(I should have taken notes when doing PT, I wish I could remember all this now)

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naasking 1427 days ago
Strengthening the muscles is definitely the answer, the only question is which muscles actually became injured and weak. PT is changing pretty fast these days so I expect it's hard to find a good one that's up to date.

As general advice, almost everyone these days has some variation of upper crossed syndrome given the way they use laptops and phones, so upper and mid lats, rotator cuff muscles and some neck stabilizers are weak, which leads to slouched posture. I can't say this is specifically the type of corrections you need, but hopefully this useful routine will help otherd avoid such problems (I'm not affiliated it's just a good video):

https://youtu.be/i1tjJGGcoYs

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prox 1426 days ago
It’s a good video if you are coming from far.

Changing your habit is another good idea. Standing desk/platform, 10 minute break every hour and walking around, juggling, just moving a bit.

The problem for me was that intermediate stage where the earlier practices stop providing benefit. Which is good by itself, it means the practice worked! But you also are not at a normal healthy level yet.

Working on your posterior chain becomes more important in my experience, like lunges, walking upright and heel-to-toe, and something like foundation training (look it up- really innovative)

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