
31 Aug 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.