Neck Pain Intermediate 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. Deep neck flexion (sitting/lying)
- With your head in neutral, gently pull your chin backwards towards your neck (not nodding your head).
- Only pull back till you start to feel stretch at the back of your neck, this may be a very small movement.
- Hold for 5 seconds and relax.
2. Thoracic rotation
- Sitting in an upright chair put your arms across your chest to touch the opposite shoulder.
- Twist to look over one shoulder as far as is comfortable and then repeat to the opposite side.
3. 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.
- Hold for 5 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 programme focuses on maintaining a range of movement within the neck and maintenance of muscle and joint flexibility. Try to do these exercises regularly. Do each one a few times to start with to get used to them and gradually increase how much you do. Allow for mild discomfort when exercising. 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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