We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
This initial programme focuses on early, gentle movement of the neck and upper limbs. The aim is to improve range of movement and facilitate gentle pain relief so that everyday tasks involving your neck and upper limbs are easier to perform. This programme can be performed little and often throughout the day. This should not exceed more than 3/10 on your perceived pain scale.
Once your pain has settled to more manageable levels, you can progress to more challenging exercises that aim to strengthen the muscles around your shoulders, upper-mid back and neck. These may be performed once daily, or every other day, like you would if you were going to a gym or health club. These exercises aim to strengthen some of the muscles that support your neck, shoulders and mid-back to help offload the pain-sensitive structures contributing to your symptoms. This should not exceed more than 3/10 on your perceived pain scale.