Neck Pain Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Chin tuck
- In sitting with your head looking forwards.
- Gently push your chin in towards your throat (give yourself a double chin).
- Once you have got to the end of the movement hold gently with your fingers for 5 seconds.
- Relax and then repeat the movement.
2. Neck rotation
- In sitting looking forward, turn your head as far to one side as you can within your comfortable range.
- Then as quickly as you feel comfortable to, turn to the other side as far as you can within your comfortable range.
- Try to build the speed of movement over time as you feel able.
3. Side Flexion
- Start with your head in a natural place.
- Pull your head down to the other side of the shoulder.
- Hold for up to 30 seconds and relax.
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.
More Plans
This is the next progression. More focus is given to the progressive strengthening of the neck. As with the early programme, some pain is to be expected but ideally, this should not exceed any more than 4/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive strengthening of the neck. Again, some pain is acceptable but ideally, this should not exceed any more than 4/10 on your perceived pain scale.
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