Injuries, neck pain

Pain in the neck? Exercises for neck pain

Neck pain is a common problem and can often radiate out to the shoulders and arms or cause headaches.

Please try the exercises below to help with any neck pain. Also remember to take painkillers if needed and stay active as neck pain is rarely serious.

Thanks again to www.rehabmypatient.com for providing us with the exercises.

N.B. It is normal for these exercises to feel uncomfortable or mildly painful but do not push into severe pain.

Neck rotation:

neck rotation

Rotate your neck slowly to the left by looking over your left shoulder. Take your neck to a comfortable end of range. Repeat to the right. Make sure you keep your shoulder and back relaxed. This is an excellent exercise to improve rotation and mobility in your neck.

Repeat 4-6 times | Hold for 2-3 | Perform both sides

Video: http://youtu.be/UbHEH6t_OJQ

Neck side flexion mobilisation:

neck side flexion mobilisation

Ensuring your nose is pointing forwards, bend your neck as if you were taking your left ear towards your left shoulder. Now repeat to the right. Keep the movement gentle and rhythmical. This exercise will help improve mobility to your neck.

Repeat 4-6 times | Hold for 2-3 | Perform both sides

Video: http://youtu.be/MpUIDH-atys

Neck retraction:

neck retraction

Pull your head back as far as comfortable and down slightly. You will feel some gentle tension at the front and back of your neck. This exercise will help your neck and upper back posture.

Perform 2-3 seconds times daily | Repeat 6-8 times | Hold for 2-3

Video: http://youtu.be/VYcifC6BFgc

Pendulum:

pendulum

Lean over holding on to a chair or table, let your arm hang down by your side, and swing your arm gently in circles. Try to let momentum and gravity move your arm. Go anti-clockwise and clockwise. This exercise is a great way to passively mobilise a stiff shoulder.

Repeat 2-3 x 10 each direction times | Hold for 2-3 | Perform both sides

Video: http://youtu.be/YYvl59eU78M

Standing/sitting retraction:

standing or sitting retraction

Standing or sitting, with good posture, pull your arms backwards while squeezing your shoulder blades together. Hold the contraction and then relax, or simply hold the contraction for a longer period of time. You will feel a muscular contraction around and between your shoulder blades.

Perform 3-5 seconds times daily | Repeat 6-8 times | Hold for 2-3

Video: http://youtu.be/JYyw8Uewdms

Shoulder shrugs up:

shoulder shrugs up

Shrug your shoulders upwards, towards the ceiling, to increase strength in your upper shoulder muscles (upper trapezius).

Video: http://youtu.be/YT6qn6HVQyE

Shoulder shrugs back:

shoulder shrugs back

Shrug your shoulders backwards, squeezing your shoulder blades together. You will feel a muscular contraction around and between your shoulder blades (rhomboid and shoulder blade muscles).

Video: http://youtu.be/1MmXbrOeJ9c

Bruegger’s posture sitting:

bruegger's posture sitting

Sit on the edge of a chair, and open your legs and allow them to relax outwards. Keep your body and spine tall, lift the crown of your head towards the ceiling, and arch your lower back slightly. Turn your arms outwards so your palms are facing forwards, and draw your shoulder blades down and towards the midline. Make a gentle double chin with your head at the same time. Breathe deeply throughout. You will feel a stretch across your chest and front, as well as muscles working in your back, all helping to improve your posture.

Video: http://youtu.be/_uQ_-JeWTgU

If your neck pain is not improving and you would like some advice or treatment then find out how we can help by calling 01236 425661, email admin@jmcphysiocures.co.uk, contact us via Social media or visit our website on www.jmcphysiocures.co.uk 

Original content appeared in:

Advertisements