Contents
11 PHYSIOTHERAPY EXERCISE FOR NECK PAIN
The most common region getting pain is the trapezius (that means the side aspect of the neck pain). AI – Khazali, H et al., 2022 reported that Neck pain was 12 times more prevalent in migraine patients compared to non-headache controls and twice as prevalent in patients with chronic migraine compared to episodic migraine
Our body is an excellent structure that compensates, according to our demands it produces pain on the other structure. In the world, everyone has some asymmetry in their body, but not everyone is getting pain or discomfort until the load is placed on it. So having good strength and mobility to withstand this load will help you stay healthy & prevent future pain and injuries. Let’s see how to improve this.
MOTOR CONTROL NECK MOVEMENTS:
PURPOSE: Motor control exercises for the neck focus on improving the mobility, coordination, strength, and stability of the muscles in the neck region.
1) NECK FLEXION AND EXTENSION WITH CONTROL:
Step 1: Starting Position: Sit or stand with a neutral spine.
Step 2: Slowly lower your chin toward your chest (neck flexion), keeping the movement smooth and controlled.
Step 3: Focus on engaging the deep neck muscles.
Step 4: Gently lift your chin toward the ceiling, extending your neck without overarching your back.
Step 5: Repeat this exercise for 8 to 12 times.
2) NECK LATERAL FLEXION WITH CONTROL:
Step 1: Starting Position: Sit or stand upright with a neutral spine.
Step 2: Slowly tilt your ear toward your shoulder gently without rotating your head. Step 3: Keep your shoulders relaxed and avoid lifting your shoulders. Then bring your head to normal position and relax
Step 4: Repeat this exercise for 8 to 12 times.
3) NECK ROTATION WITH CONTROL:
Step 1: Starting Position: Sit or stand with a neutral spine.
Step 2: Slowly turn your head towards the right side that is your chin has to come towards the shoulder. and then turn your head to the left.
Step 3: Focus on keeping your posture straight, without rotating your shoulders.
STRETCHING EXERCISES:
PURPOSE:
Neck muscle stretching is used to relieve tension, and stiffness, improve ROM, and mobility, and prevent injuries.
1) TRAPEZIUS STRETCH
Step 1: Sit or standing position – Keep your shoulders relaxed and your back in a neutral position.
Step 2: Gently tilt your head to one side, bringing your ear toward your shoulder.
Step 3: Place the hand of the same side on top of your head and gently apply downward pressure to increase the stretch.
Step 4: Maintain the position for 15-30 seconds. You should feel a stretch along the side of your neck and shoulder
Step 5: Switch sides and repeat the same.
2) LEVATOR SCAPULAE STRETCH:
Step 1: In an erect sitting position keep one hand on your back, turn your head to the opposite side & look down.
Step 2: With the help of the opposite hand furthermore pull your head down. you can feel a nice stretch in the neck.
Step 3: hold it for 15 seconds then relax and repeat this 3 times
3) STERNOCLEIDO MASTOID (SCM) STRETCH :
Step 1: Be in an erect sitting position, keep one hand in your back, bend your head (sideways) to the opposite side rotate your head towards the opposite side and slowly move your head backward.
Step 2: Now you can feel the good stretch in the side of your neck
Step 3: hold it for 15 seconds then relax and repeat this 3 times
4) RHOMBOID STRETCH
Step 1: In a long sitting position, slightly bend one knee place your opposite side palm in the sole, and gently rotate your body to the same side. Step 2: The Opposite leg knee also bends nicely.
Step 3: hold it for 15 seconds then relax and repeat 3 times
STRENGTHENING EXERCISE:
PURPOSE: Strengthening exercise will reduce pain, improve mobility & functional ability and also prevent injuries is improve
1) CHIN TUCK:
Step 1: Starting Position: Sit or stand up straight with your shoulders relaxed. Keep your head aligned with your spine.
Step 2: Slowly tuck your chin back towards your neck, as if you’re trying to create a double chin. Avoid tilting your head up or down
Step 3: Once your chin is tucked, hold the position for about 5-10 seconds, maintaining good posture throughout.
Step 4: Relax Gently and return to the starting position.
2) SIDE LYING LATERAL NECK FLEXION:
Step 1: Lie down on your side on a comfortable surface, such as a mat or bed.
Step 2: Keep your body aligned with your head, neck, and spine in a neutral position.
Step 3: You can support your head with a pillow or have it resting directly on the surface, depending on your comfort.
Step 4: Slowly bring your ear towards your opposite side shoulder, aiming for a lateral flexion of the neck.
Step 5: Hold this movement for a few seconds (usually 15-30 seconds), then return to the neutral position.
3) PRONE NECK EXTENSION:
Step 1: Lie down on your stomach (prone position) on a comfortable surface, such as a mat or bed.
Step 2: Ensure your head is in a neutral position, with your forehead resting on the surface. Your arms can be placed by your sides or extended overhead.
Step 3: Gently lift your head and neck off to the ground like extending your neck upwards.
Step 4: Slowly lower your head back to the starting position. Repeat the movement for several repetitions, depending on your strength and comfort.
4) SUPINE NECK FLEXION:
Step 1: Lie on your back (supine position) on a flat, comfortable surface like a mat or bed.
Step 2: Keep your head in a neutral position, and your arms should rest comfortably by your sides.
Step 3: Gently tuck your chin towards your chest to flex your neck. Focus on initiating the movement with your neck muscles
Step 4: Hold: Hold the flexed position for a brief moment, around 2-5 seconds, and then Slowly return your head to the neutral position on the surface.
NOTES:
The biggest reason for that pain is weak shoulder stability, mainly posterior shoulder stability. Because always the neck and shoulder correlated with each other. A weak neck can cause shoulder pain and a weak shoulder can cause neck pain. So improving your Shoulder strength and mobility is very important, and We have already uploaded the exercises to improve this.
Click here to read that
DISCLAIMER:
The exercises mentioned above are to be performed with a specific progression and regression. To know more about it, click here to watch this video.
Always keep in mind that this exercise plan helps to improve general neck health, flexibility, ROM, and strength. Considering that every individual has differences in anatomical structure, pain perception, lifestyle, needs, and goals.
So, it is better to consult with a physician or a physiotherapist. Click here to book an appointment for a consultation to get a better understanding of your problem, and to obtain a tailor-made rehab plan, specific to your needs and goals.