At Trailblaze PT & Performance in Hendersonville, we understand how frustrating neck pain can be. It’s not just about discomfort—it can affect your muscle function and lead to long-term issues. Neck endurance plays a large role in our ability to perform daily activities like desk jobs and driving, as well as recreational activities such as hiking, tennis, and walking. When neck muscles are weak or fatigued, it can lead to discomfort and limit your ability to stay active. That’s why we focus on exercises that improve both neck strength and endurance to keep you moving without pain.
One highly effective exercise method for neck pain is Deep Neck Flexor (DNF) training. DNF training targets deep neck muscles and can help reduce strain and improve posture. Here’s how to do a basic DNF exercise:
1. Start by lying on your back with your knees bent.
2. Gently tuck your chin as if you’re making a double chin. This activates your deep neck flexor muscles.
3. While maintaining the chin tuck, slowly lift the back of your head just slightly off the ground.
4. Hold this position for 10 to 30 seconds, depending on your ability, then gently lower your head back down.
Repeat this exercise 3-5 times, focusing on maintaining the tuck without straining your neck. It’s a simple but powerful way to activate and strengthen your neck muscles.
In addition to improving neck function, DNF training has been shown to improve head and neck posture better than traditional strength exercises. While it may not build muscle strength as much as lifting weights, it helps with muscle accuracy, control, and posture—all key to relieving neck pain.
At Trailblaze PT & Performance in Hendersonville, we believe in addressing neck pain through targeted exercises like DNF training. Whether you’re looking to reduce pain or prevent it from coming back, we can guide you through the best methods to keep your neck strong and healthy.