Discover effective exercises for torticolis in adults to relieve neck pain and improve flexibility. Say goodbye to discomfort and find relief today.

Discover effective exercises for torticollis in adults to relieve neck pain and improve flexibility. Say goodbye to discomfort and find relief today.

Torticolis, also known as “crooked neck”, is a condition characterized by contraction or involuntary shortening of the muscles on one side of the neck. It can cause important pain and restrict movement, making daily activities difficult. Although torticolis is more frequent in infants, it can also affect adults. Fortunately, there are exercises that can help relieve symptoms and improve neck mobility in adults suffering from torticolis.

An effective adult exercise with torticolis is the stretching of the inclination of the head. To perform this exercise, start sitting or standing with a straight posture. Slowly tilt your head towards the affected side until you feel a soft stretch on the neck muscles. Keep this position for 15 seconds and return to the initial position. Repeat the exercise a total of 5 to 10 repetitions, gradually increasing the duration and intensity of stretching over time.

  • Head inclination stretch: Sit or stand with straight posture and slowly tilt your head to the affected side, feeling a soft stretch on the neck muscles. Keep the position for 15 seconds and repeat the operation.
  • Chin inclination: Sit or stand up with a correct posture and then retract the chin towards the neck without bowing your head. Keep the position for 5 seconds and repeat.

Note: It is important to perform these exercises under the supervision of a health professional or a qualified physiotherapist. They can provide personalized recommendations and make sure the exercises are carried out correctly to avoid major injuries. In addition, it is essential to avoid any exercise that causes pain or discomfort and consult a healthcare professional if the symptoms worsen or persist.

Torticollis Exercises for Adults

Before starting any exercise program, it is important to consult a healthcare professional, such as a physiotherapist or a doctor, who can evaluate his status and offer orientation adapted to their specific needs. They can recommend a combination of stretching, strengthening and postural exercises that help you relieve pain and improve your status.

Stretches for Torticollis

Stretching exercises can help increase the flexibility of your neck muscles and reduce tension. It is essential to perform these stretches gently and avoid any sudden or jerking movements that could worsen symptoms. Here are some effective stretches for torticollis:

  1. Chin stretches: Start sitting or standing with your back straight. Slowly lower your chin toward your chest, feeling a stretch in the back of your neck. Hold for 10-15 seconds and repeat 5-10 times.
  2. Rotations: Turn your head to the side, keeping your spine neutral. Gently turn your head until you feel a stretch on the opposite side of your neck. Hold the position for 10-15 seconds and repeat on the other side. Perform 5 to 10 repetitions on each side.

Strengthening Exercises for Torticollis

Strengthening your neck muscles can provide stability and support to the affected area. It is essential to start with light resistance and gradually increase as your muscles get stronger and more comfortable. Here are some strengthening exercises for torticollis:

  • Isometric resistance: Place one hand against the side of your head and gently push your head toward your hand while resisting with your neck muscles. Hold the position for 5-10 seconds and repeat on the other side. Complete 5 to 10 repetitions on each side.
  • Neck Retractions: Stand or sit upright with your shoulders relaxed. Slowly bring your head back, as if you were trying to make a double chin. Hold for 5-10 seconds and repeat 10-15 times.

It is important to keep in mind that these exercises must be performed under the supervision of a health professional. Adjustments may be necessary based on your individual status and progress. If you experience increased pain or discomfort during or after exercise, it is essential that you stop and consult your healthcare professional.

Understanding Torticollis: Causes and Symptoms

Causes of torticollis: The exact cause of congenital torticollis is unknown, but it is believed to occur due to the abnormal position of the baby’s head in the uterus or during childbirth. This can cause injuries to the sternocleidomastoid muscle, which runs along the side of the neck and controls head movements. On the other hand, acquired torticollis can be due to several factors, for example

  • Muscle or ligament strain: Activities that involve repetitive neck movements or poor posture can strain the muscles and ligaments in the neck, causing torticollis.
  • Injuries: Cervical trauma, such as whiplash from car accidents or falls, can damage muscles or nerves and cause torticollis.
  • Spasmodic torticollis: This type of torticollis is believed to be caused by abnormal brain function, which causes involuntary muscle contractions in the neck.

Torticollis may also be associated with underlying medical conditions, such as cervical dystonia, muscle disorders, or nerve injuries. It is important to consult a healthcare professional to obtain a proper diagnosis and appropriate treatment of torticollis.

Symptoms of torticollis: The main symptom of torticollis is involuntary tilting or twisting of the head, which can range from mild to severe. Other common symptoms are

  1. Neck pain or stiffness
  2. Headache
  3. Inability to move the head freely
  4. Elevation of the shoulder on the affected side
  5. Muscle spasms in the neck
Types of torticollis Description
Acute torticollis It occurs suddenly and lasts a short time, usually due to a muscle strain or injury.
Chronic torticollis It persists for a long period of time, often associated with underlying diseases or abnormal brain function.
Intermittent torticollis Episodic appearance of torticollis, with intermediate periods of remission.

It is essential to seek medical attention if you experience persistent or worsening symptoms of torticollis, as early diagnosis and treatment can help relieve discomfort and prevent complications.

The Importance of Exercise in Treating Torticollis

Although torticollis can affect people of all ages, it is not uncommon for adults to suffer from it. It can significantly affect daily activities such as turning your head, driving or even sleeping. Fortunately, exercise plays a crucial role in the treatment of torticollis, helping to relieve symptoms, improve range of motion, and restore functional abilities.

Exercise is essential in the treatment of torticollis, as it can help

  • Relax and stretch tense neck muscles
  • Strengthen weak muscles
  • Improve posture and alignment
  • Increase neck mobility and flexibility

Performing appropriate exercises regularly can have important benefits for adults with torticollis. These exercises are usually tailored to each person’s specific condition, severity, and overall health. It is important to consult with a healthcare professional, such as a physical therapist or doctor, to develop a personalized exercise plan that addresses the patient’s unique needs and limitations.

Active and passive exercises are usually recommended for the treatment of torticollis in adults. These exercises can be performed independently or with the help of a healthcare professional.

Active exercises for torticolis may include:

  1. Neck stretching
  2. Movement amplitude exercises
  3. Isometric exercises
  4. Endurance training

Passive exercises for torticolis may include:

  • Manual therapy techniques
  • Massage
  • Heat and cold therapy
  • Electrical stimulation

In addition to these exercises, maintaining a good posture, avoiding prolonged positions of the neck and using support devices such as pillows or necklaces can also help treat the torticolis. To obtain optimal results and a lon g-term relief of the symptoms of torticolis, it is essential to maintain constancy and commitment to the exercise regime.

Neck Stretches: Key Exercises for Alleviating Torticollis

Fortunately, there are specific exercises that can help relieve torticolis symptoms and improve neck mobility. Cervical stretching, in particular, play a fundamental role in relaxation of tense muscles and improve the amplitude of movement. These exercises focus on the affected muscles and reduce pain and discomfort, while gradually restorating the correct alignment. It is important to keep in mind that, before performing any exercise, people with torticolis must consult a healthcare professional to obtain adequate diagnosis and guidance adapted to their specific state.

The following are key neck stretches that are commonly recommended for adults with torticollis:

  1. Bay flexions: This exercise helps strengthen the neck muscles and improve posture. Start for sitting or standing with your back straight and then slowly retract your chin inwards, bringing it around your neck. Keep this position for a few seconds and relax. Repeat the movement between 10 and 15 times.
  2. Neck rotation: Gently turn your head to the side until you feel a comfortable stretch in the neck muscles. Keep this position between 10 and 15 seconds and then slowly return to the initial position. Repeat the movement on the other side. Make about 5 repetitions on each side.
  3. Shortage of shoulders: This exercise helps release the tension of the neck and shoulder muscles. Start sitting or standing with the arms to the sides. Slowly raise your shoulders to the ears, gathe them back with a circular movement and then be removed. Repeat this movement between 10 and 15 times.

Incorporating these neck stretching into a regular exercise routine can be beneficial for people with torticolis. It is important to perform the exercises with caution and stop if any pain or discomfort occurs. Remember to consult a healthcare professional before starting any exercise program to guarantee the proper treatment of the disease.

Strengthening Exercises for Improving Neck Mobility

1. Stretching exercises: Stretching exercises are essential to increase flexibility and neck movement amplitude. These exercises can help relieve muscle tension and reduce the risk of injuries. Here are some stretching exercises that can be beneficial:

  • Binding flexions: sit with relaxed shoulders. Slowly move your chin to the chest, keeping your head aligned with the spine. Keep the position of 5 to 10 seconds and let it. Repeal it 10 times.
  • Stretch from neck to side to side: Sit or stand up with a straight back. Gently tilt your head towards the right shoulder until you feel a stretch on the left side of the neck. Keep the position for 10 to 15 seconds, then return to the center. Repeat on the other side. Make 3 series on each side.
  • Shoulder swing: Stand with the arms relaxed to the sides. Turn your shoulders forward with a circular movement for 10 to 15 seconds. Then turn your shoulders back during the same time. Repeat it 3 times.

It is important to perform the stretching exercises gently and gradually increase the intensity. Avoid making sudden movements or forcing pain.

2. Strengthening exercises: Strengthening exercises help develop muscles surrounding the neck, providing stability and support to improve mobility. Here are some recommended exercises:

  1. ISOMETRIC EXERCISE FOR THE COLAN: Sit or stand up with a neutral position. Place the right hand on the right side of the head. Apply a soft resistance trying to turn the head to the right while using the hand to avoid movement. Keep resistance for 5 seconds and relax. Repeat on the left side. Make 10 repetitions on each side.
  2. Head elevations: Tasked upside down with the arms to the sides. Slowly lift the head of the floor, using the neck muscles. Keep the position for a few seconds and give it away. Repeat 10 times.
Exercise Repetitions Sets
Chin flexions 10 3
Stretching from side to side to side 3 on each side 3
Shoulder rolls 3 series 3
Isometric neck exercise 10 on each side
Head elevations 10

Remember to consult with a healthcare professional or a qualified physiotherapist before starting any exercise routine to ensure that it is safe and adequate for your specific ailment.

Posture Correction: Exercises to Help Maintain Proper Alignment

1. Stretching exercises:

  • Higher trapeze stretch: Stop with feet separated at shoulders. Slowly tilt the left ear towards the left shoulder and, at the same time, lower the left arm towards the floor. Feel the stretch along the right side of the neck and keep it for 30 seconds. Repeat the operation on the other side.
  • Pectoral stretch: Face a wall or door frame. Place your right arm against the surface, with your elbow at a 90-degree angle. Take a gentle step forward with your right foot, while rotating your body away from the wall. Feel a stretch in your chest and hold for 30 seconds. Repeat the operation on the other side.

It is important to keep in mind that these stretching exercises should be done slowly, without sudden or forceful movements. Gradually increase the intensity of the stretch, but never to the point of pain or discomfort.

2. Strengthening exercises:

  1. Shoulder Retraction Squat: Stand with your feet hip-width apart. Slowly lower your body into a squat position while squeezing your shoulder blades. Hold for 5 seconds and come back up. Repeat 10-12 repetitions.
  2. Plank: Start in a push-up position, with your forearms on the floor instead of your hands. Contract your core muscles and hold this position for 30 seconds to 1 minute.

To ensure proper form and effectiveness, it is recommended to seek the guidance of a qualified fitness professional, especially if you have any pre-existing medical conditions or injuries.

3. Occupational adjustments:

Ergonomics in the workplace Suggested settings
Desk Placement Place your desk at an appropriate height to promote correct ergonomics. Make sure the computer screen is at eye level and the keyboard and mouse are within reach.
Chair Invest in an ergonomic chair that provides lumbar support and allows for proper spinal alignment. Adjust the height and position of the chair to maintain a 90-degree angle at the hips and knees.
standing desk Consider using a standing desk to reduce the time you spend sitting. Alternate between sitting and standing throughout the day to maintain good posture.

Remember that maintaining good posture is an ongoing process that requires conscious effort and consistency. Incorporating these exercises into your daily routine, along with making appropriate occupational adjustments, can help you achieve and maintain correct alignment, reducing the risk of postural problems and associated discomfort.

Additional Therapies and Techniques for Managing Torticollis

1. Physiotherapy: The cornerstone of torticollis treatment, physical therapy offers various techniques to treat underlying muscle imbalances and reduce pain. Gentle stretching exercises, range of motion exercises, and manual therapy techniques such as soft tissue mobilization can help release tension in affected and surrounding muscles. Physical therapists may also use modalities such as heat or cold therapy, ultrasound, and electrical stimulation to help relieve pain and improve muscle relaxation.

  • Stretching exercises: These exercises are designed to lengthen and loosen tight muscles, gradually reducing bowing and improving neck mobility. Some common stretching exercises are
    1. Cervical Rotation Stretch: Sit or stand with your back straight. Slowly turn your head to the side, trying to bring your chin closer to your shoulder. Hold for a few seconds and return to the starting position. Repeat the operation on the other side.
    2. Chin stretch: Sit or stand with your back straight. Gently move your chin toward your chest, trying to lengthen the back of your neck. Hold the position for a few seconds and relax.
    3. Side Bend Stretch: Stand or sit with your back straight. Slowly tilt your ear toward your shoulder, aiming to lengthen the opposite side of your neck. Hold the position for a few seconds and repeat the operation on the other side.

Regular compliance with stretching exercises can gradually improve muscle flexibility, reduce pain, and help restore balance and proper alignment of the head and neck.

2. Botulinum toxin injections: Another therapeutic option for the management of torticollis in adults is the use of botulinum toxin injections, commonly known as Botox. This neurotoxin works by temporarily paralyzing the overactive muscles responsible for the abnormal position of the head. Injections are administered directly into the affected muscles under the supervision of a healthcare professional. The effects of botulinum toxin injections usually last several months and provide temporary relief from torticollis symptoms, while allowing rehabilitation exercises to improve long-term results.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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