Neck

It is best to consult a medical professional to determine the extent of injury.  In the meantime, it is best to rest and use ice and limit painful activities, especially looking up, twisting, reaching overhead, and lifting.  Below are listed 10 exercises that you can do for neck pain.  Only perform those as tolerated…  Don’t overdo it!

10 Exercise to do for Neck Pain:

• ROM (Range of Motion): Hold for 5 seconds.  Repeat 10 times each.

1. Chin Tucks: Stand with back and head against wall.  Keeping back of head to wall, roll chin down towards neck.  It is a very small movement.



2. Wall Slides:  Stand with back and head against wall.  Heels about one foot from wall.  Flatten back to wall.  Then, with elbows bent, raise arms to shoulder height against the wall into a field goal position.  If this is easy, then slide hands over head without the head and back coming off of the wall.



3. Shoulder Shrugs:  Raise shoulders up, back then down.  Hold 5 seconds then repeat. 



• Stretching: Hold for 10 seconds.  Repeat 5 times on one side the repeat to the other side.

4. Upper Trapezius Stretch:  Tip head to the side, place opposite hand behind back, use hand of same side to give added stretch. 



5. Levator Scapula Stretch:  Tip head down and to the side, place opposite hand behind back, use hand of same side to give added stretch.



6. Pectoralis Stretch:  Use corner or door frame.  Place hands about head height and lean forward.  Keep elbows down.



7. Posterior Capsule Stretch of the Shoulder:  Reach across chest and use opposite hand to pull across at elbow.



 

 

• Strengthening and Postural Exercises:

8. Upper Back: Use exercise tubing.  Keep elbows at side and roll arms out.  Hold for 5 seconds repeat 10 times.  Work up to holding for 20 seconds. 



9. Rows:  Lay on your stomach with arms handing over the edge.  Lift arm our to side with elbow bent as if rowing or starting a lawn. 



10. Shoulder Abduction:  Lift both arms out to side to shoulder height with thumbs facing the ceiling.