Neck Warm up
Pain Management Exercises
For many, neck pain can lead to a decreased quality of life. Being able to manage and control acute symptoms is essential in order to be able to go about your activities of daily living. These exercises are intended to provide easy and convenient relief by increasing cervical range of motion and decreasing muscular tension.
- Head Bobble – 15- 30 seconds (perform as needed)
- Chin Tuck – hold for 3- 5 seconds (5-10x/day)
- Scapula retraction – hold for 3- 5 seconds (5-10x/day)
- Arm raise – hold for 3- 5 seconds (10-15x/day)
NOTE: If you feel any increase pain or discomfort discontinue the exercises immediately.
Neck Mobility Exercises
Neck pain will affect most of us at one point or another. That is why its important to have pain management strategies when is does come about. This video demonstrates a short yet effective mobility routine to decrease neck stiffness and pain.
- Head bobble
- Head pivots
- Head snakes
- Assisted neck extension
NOTE: If you feel any increase pain or discomfort discontinue the exercises immediately.
Neck Strengthening Exercises
Strengthening the neck is difficult as the neck is not made to lift heavy objects. However, by combining light resisted neck range of motion exercises with shoulder strengthening we can help increase neck strength and endurance in a gental and safe manner. Begin with the first exercise and increase resistance or hold time as tolerated
- Chin Tuck
- Resisted neck range of motion exercises
- Shoulder shrug
- Overhead press
NOTE- If you feel any increased pain at the neck or down the arms stop immediately.
Neck Radicular Pain Exercises
Pain at the arm that is non specific or difficult to localize, or that does not necessarily hurt more with local activation (arm use) may be indicative of radicular pain arising from the neck. This pain is usually mediated by nerve root tension. These exercises will help mobilize nerve roots which will reduce the potential for nerve root irritation. If pain increases or painful area at the upper limb increases, decrease range of motion of movements. If increased pain persist, discontinue immediately.