Exercise with neck issues Topic


I had a car accident about 2 years ago and the impact caused some injury to my neck along with shattering some small bones in my right foot. The only upside to it was they were able to diagnose arthritis damage in my neck that was already there but hadn't started to affect my life and I am now on a list to see a specialist this July. In the meantime my problem is that many exercises cause my neck and shoulders to act up so I have just avoided exercise at all out of fear of further injury. I've gained about 35 lbs over the 20 lbs I was already overweight and all the gains of flexibility and stamina I gained doing body flow and fast walking have been lost. How can I get back into body flow without risking further injuring or irritating my neck? Or is there exercises that would strengthen my neck so I can get back into it without worry.


Oh, Angelahayek! I'm so sorry to hear of this. The first thing you might want to check out is seeing a physical therapist to see what would be the safest way to gradually increase activity, including what type of range of motion exercises would be okay.

Performing more active activities of daily living is generally a good start, but often times with multiple injuries, it helps to have a specific plan from a PT.

Walking in water (maybe with water shoes for comfort) might also be a good start. I live in an area where even our city rec centers have great "river walks" in their pools just for this purpose. Even better if you can find a heated therapy pool.

Another exercise that might be a good transition is the stationery bike. I find the type where you sit and have your legs come out more horizontally is more comfortable on my spine than the old fashioned stationery bikes.

Best,
Kathy Isacks, MPS, RDN, CDE


I just started swimming for the first time in maybe 10 years. Of course I was dumb and dove it head first forgetting that if you don't keep your head straight you can get snap back. Some aleve helped with the after effects. It's not the cardio exercises that are the problem though. Once my foot healed to the point I should have got back on the treadmill and exercised but I find it boring. I really want to get back into strength training or failing that at least back into body flow. I need to figure out what exercises will strengthen my neck to the point I can hold poses or so that my arms don't lose feeling while using the weight machines. My neck muscles are so weak they allow too much movement and pinch nerves. Tonight is the second swimming so I will try water walking.


Hi Angelahayek, I saw your post and thought of a friend of mind from the gym. He has gone through 12 back surgeries- none has been fully successful. But by doing slow steady (boring) cardio, he has taken off almost 100 lbs. Mostly stationary bike (like Kathy suggested) with some rowing machine. We struck up a friendship because we would both be reading side by side. He liked Christian fiction and I was hooked on anything by Janet Evanovich. If you find that you are stuck with boring cardio, try it with a book! I love how it passes the time. Although I am an intense exerciser now - I lost 50 lbs reading with boring cardio! Hang in there and good luck with your neck!


Drinkmorewater. Thank you for sharing. Maybe I should bring my bike upstairs and find a good book.


Books are my thing - walking I listen to books on tape. Memories of various books are linked to where I was in our neighborhood. I save the serious books for audio. Vividly remember listening to The Glass Castle. But- can't even tell you how many times I almost fell off the elliptical at the gym while reading funny parts from Janet Evanovich! My dad watches movies at home on his stationary bike. Hey! Moving is moving and more calories burned to get to our goals!


Hang in there Angelahayek! You sound very creative and flexible in your thinking around physical activity. These are 2 important traits that will take you far in managing your health. Let us know how the water walking and PT and maybe even the stationary bike work out. Best, Joanna

Exercise with neck issues