Physiotherapy and Neck Exercises

We need get that checked out asap honey

Physiotherapy and Neck Exercises

Neck pain is common in our modern age and can interfere with your daily living. Common causes include poor posture, extended computer usage, and a sedentary lifestyle.

Physiotherapy Exercises include:

CHIN TUCK  

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor

Step 2: Ensure your back is straight and your shoulders are back 

Step 3: Tuck your chin in to create a ‘double chin’ without allowing your head to tilt backwards or forwards

Step 4: Hold for 30 seconds to 1 minute 

Step 5: Repeat 5 times 

STERNOCLEIDOMASTOID MUSCLE STRETCH 

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Sit on your left hand ie. Place your left hand under the left side of your bottom 

Step 3: Bring your right ear towards your right shoulder (without lifting your shoulders up) 

Step 4: Slowly tilt your head towards your left hand 

Step 5: Slowly tilt your head back until you feel a stretch through the front of your neck

Step 6: Hold for 30 seconds to 1 minutes. Repeat 3 times on each side 

LEVATOR SCAPULAE MUSCLE STRETCH 

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Place your left hand behind your back 

Step 3: Tilt your head to bring your nose towards your right shoulder 

Step 4: Hold for 30 seconds to 1 minute as you feel a stretch through the back of your neck and your shoulders 

Step 5: Repeat 3 times on each side

TRAPEZIUS MUSCLE STRETCH 

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Ensure your back is straight and your shoulders are back 

Step 3: Sit on your left hand ie. Place your left hand under the left side of your bottom 

Step 4: Bring your right ear towards your right shoulder (without lifting your shoulders up) 

Step 5: Place your right hand on the top left hand side of your head to gently push the right ear towards the right shoulder more to increase the stretch 

Step 6: Hold for 30 seconds to 1 minutes. Repeat 3 times on each side 

NECK RANGE OF MOVEMENT 

Step 1: Sit upright on a chair with your knees bent and feet flat on the floor 

Step 2: Ensure your back is straight and your shoulders are back 

Step 3: Bend your neck forward by bringing your chin towards your chest 

Step 4: Hold for 30 seconds to 1 minutes 

Step 5: Look up by extending your neck to look at the ceiling 

Step 6: Hold for 30 seconds to 1 minutes 

Step 7: Rotate to look over your right shoulder 

Step 8: Hold for 30 seconds to 1 minutes 

Step 9: Rotate to look over your left shoulder 

Step 10: Hold for 30 seconds to 1 minutes 

Step 11: Repeat 10 times for all movements (within the limits of pain)

Get in Touch with Edgewater Physiotherapy 

Get in touch with Edgewater Physiotherapy if you are struggling with the symptoms associated with neck pain. Our qualified team always achieves amazing outcomes and will return your body to great health. Contact us today to find out more.