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.
The goal of the advanced rehabilitation plan is to continue to build further strength in the muscles around the neck, shoulders and mid-back, and develop further control of your posture. These exercises, as they are more demanding, should be performed 3-4 times per week, to enable regular rest days. This should not exceed more than 3/10 on your perceived pain scale.