A rare motor disorder is a spastic torticollis. It causes uncontrolled contraction of the neck muscles. It can cause you to have an abnormal head position. You may also have heard the name cervical dystonia. Adults with torticollis may experience pain and exhibit unusual postures or motions. You cannot cure dystonia, although therapies can lessen the symptoms.
Exercise is one of these therapies. Physical therapy for spasmodic torticollis can assist increase muscle power and coordination. It can help lessen the symptoms of dystonia.
If you live with cervical dystonia, you know how important it is to find helpful exercises. Exercise can help you relieve your symptoms. This blog article will discover several valuable practices for people with cervical dystonia. If you want more information on managing your condition, be sure to talk to your doctor or therapist. Thanks for reading!
Exercises to Relief Adult Torticollis
Cranial torticollis can make it difficult to perform everyday tasks. But even worse, you can get a severe curvature of the neck. Exercises for adult torticollis aim not to worsen the condition. You need it to reduce its symptoms. It is necessary to track not only your posture, but also some other indicators. We are talking about weight, nutrition, and the correct position of the back while working. To do this, it is worth resorting to gymnastic exercises in the cervical-shoulder area.
The uncomplicated form of spastic torticollis requires treatment combined with preventive measures. It is necessary to ensure that the neck muscles are not overstretched.
In most cases, the best exercises for torticollis include stretching. Sometimes you can add a range of motion exercises to it. You should perform the stretch slowly and carefully. Excessive force may cause more pain or discomfort.
Here are some helpful torticollis neck exercises. You can do them to relieve your symptoms:
Relax Stiff Neck Muscles
One of the best torticollis exercises for adults and children is to relax the muscles in the neck. It will allow you to eliminate pain and reduce the severity of torticollis. To do this, do the following steps:
- Sit upright in a chair that is comfortable for you.
- Take a few deep breaths to calm down and ensure a relaxed body.
- Then slowly tilt your head to the left. Hold that position for 10-15 seconds, gently stretching your neck muscles.
- Then tilt your head to the right and stay there for 10-15 seconds, stretching your neck muscles gently.
- Repeat this three times.
Such stretching for torticollis will help you to relax the neck muscles and reduce pain.
Forward Head Pulls
This torticollis neck exercise will help you strengthen your neck muscles. But at the same time you will also stretch them. To perform it, do the following steps:
- Sit or stand up straight.
- Keep your head straight, chin parallel to the floor, and shoulders completely relaxed.
- Take a deep breath, tilt your head, and pull your chin slightly towards your chest.
- Hold this position for 10 to 15 seconds.
- Slowly raise your head back up and repeat the exercise twice.
This exercise will help stretch and strengthen your neck muscles. You will be able to reduce the pain associated with torticollis.
The Neck Rotation Exercise involves gently rotating the head from side to side. It helps stretch and relax the neck muscles, which will help reduce pain and stiffness. To perform neck rotation to relieve torticollis:
- Sit comfortably with a straight back.
- Slowly rotate your head from one side to the other without straining the muscles.
- Hold each position for five seconds, then return to the starting position.
- Repeat the exercise three to five times for each side.
The shrug is another excellent exercise from spasmodic torticollis physical therapy. To perform it:
- Sit or stand up straight, keeping your chin parallel to the floor.
- Slowly lift your shoulders toward your ears and hold that position for five seconds.
- Then slowly lower them back down.
- Repeat this exercise three to five times.
The shrug helps relax the neck muscles and strengthens them. This way you can improve your posture, and reduce the pain.
The wall push-up is a great exercise to strengthen neck muscles. But also you can relieve pain associated with torticollis in adults. To perform this exercise:
- Stand facing the wall, back straight, feet shoulder-width apart.
- Press your palms against the wall at chest level. Then slowly bend forward, keeping your heels on the floor.
- Stay in this position for 10-15 seconds, then slowly return to the starting position.
- Repeat the exercise three times.
The wall press will help strengthen your neck muscles and reduce the pain.
Neck and Shoulder Self-Massage
Neck and shoulder self-massage is a great way to relieve tension in your neck muscles. To torticollis relief:
- Find a comfortable place and sit on the floor or in a chair. Straighten your back and place your feet comfortably on the floor.
- Gently rub your shoulders and neck, pressing as needed.
- Focus on those areas that seem particularly tense.
- Do this for 5-10 minutes, trying not to overstretch your muscles.
This self-massage will help relax your neck muscles and reduce the pain.
How to Build the Strategy to Do Exercises for Cervical Dystonia
It is vital to build a strategy for exercising with cervical dystonia. Here are some tips to help you do this:
- Set aside time each day to do torticollis neck exercises. Do them in the morning and evening or at least once a day.
- If the exercises cause pain, stop them immediately and consult your doctor.
- Be sure to take regular breaks between exercises. This way you allow your muscles to relax and recover from the exertion.
- Increase the intensity of exercises for torticollis gradually. As you strengthen your neck muscles, you’ll be able to do more.
- Try stretching for torticollis, such as yoga or Pilates. This way, you can strengthen your neck muscles further.
Your doctor may recommend physical therapists or other health care providers. They can give advice and support on exercises for torticollis.
For best results, it is crucial to follow an exercise regimen. If your neck is still stiff and sore, seek professional help.
Regular physical therapy for spastic torticollis can help reduce pain. You can improve mobility in your neck, shoulders, and back. With time and diligence, you can manage your symptoms more effectively.
Our Lone Star Neurology clinic’s team of physical therapists is experienced in managing torticollis spasms. We can make an individual therapy plan for you. If you are unsure about doing the exercises, we are happy to help you. Contact us today to get started on your journey to relief.
- How do you get rid of cervical dystonia?
You can manage cervical dystonia through medical treatment, physical therapy, and lifestyle modifications. Medications such as Botox injections may help reduce spasms, while physical therapy exercises can help strengthen the neck muscles and improve flexibility.
- How often should I do exercises for cervical dystonia?
It is recommended to exercise for at least 20 minutes every day. Start slow and gradually increase the intensity as your neck muscles strengthen. Remember to take regular breaks between exercises and to stop if it causes pain.
- How long should I do exercises for cervical dystonia?
The length of time to do exercises for cervical dystonia depends on the individual and their condition. Generally, it is recommended to exercise for at least 20 minutes daily.
- Can I swim with cervical dystonia?
Yes, swimming can be beneficial for people with cervical dystonia. Swimming is a low-impact exercise that can help strengthen the neck muscles and improve flexibility.