Neck Pain Exercises
At Curetherapist, we provide basic exercise templates to help you manage common pain complaints and injuries. These guided exercises can assist in improving mobility and providing relief.
CHIN TUCK
Description : Stand straight, looking ahead, and place two fingers on your chin. Push your chin so that your head goes straight back, lengthening through the back of your neck, and keeping your eyes forwards. Hold, and then relax.
Number of Reps : 10
Number of Sets : 3
Hold in seconds : 5
NECK ROLL
Description : Begin with your head straight and looking forward. Gently tilt your head to the right and start rolling it back. Keep rolling your head to the left and then down. Bring your head up to the starting position and repeat in the opposite direction.
Number of Reps : 10
Number of Sets : 3
Hold in seconds : 5
UPPER TRAPEZIUS STRETCH
Description :- Start in a Standing position. Place the hand of the side you want to stretch behind your back. Take the opposite hand and pull your head forwards and to the opposite side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade. Hold this stretch.
Number of Reps : 10
Number of Sets : 3
Hold in seconds : 5
SHOULDER ROLL
Description :- Stand straight with your arms by your sides and with your feet shoulder-width apart. Slowly rotate your shoulders backward, making big circles. Repeat the movement backward until the set is complete.
Number of Reps : 10
Number of Sets :-3
Hold in seconds : 5
LEVATEOR SCAPULE STRETCH
Description :- Start in a Standing position. Place the hand of the side you want to stretch behind your back. Take the opposite hand and pull your head forwards and to the opposite side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade. Hold this stretch.
Number of Reps : 10
Number of Sets : 3
Hold in seconds : 5
Comments :
Perform exercises as per tolerance, avoiding jerky movements. Use a hot pack if advised. Stop if you feel pain or discomfort. Consult your physiotherapist for guidance.
Important Disclaimer :
These exercises are general recommendations and may not be suitable for everyone. For a personalized exercise plan and home support guidelines, we recommend booking a consultation with our expert physiotherapists.
