There are exercises that you can complete at home that help to relax the neck muscles improve pain and improve movement. Read on below to find instructions on exercises you can complete yourself.
4 Simple Neck Exercises to Help Neck Pain
If you are suffering from neck pain you can try the following exercises:
- Chin Figure 8 Exercise: Place your index finger on your chin and draw a figure of 8 with it taking your chin with it. Do this for 1 minute
- Right Neck Stretch: Tilt your head to the right and use the right arm to gently stretch and hold the position. Hold for 15 seconds. Repeated 3 times. Repeat on the left side.
- Left Neck Stretch: Tuck your chin in towards the back of your head, giving yourself a double chin. Hold the position for 10 seconds. Repeat 3 times.
- Double Chin Exercise: Stand or sit up straight and imagine a string attached to the top of your head pulling you towards the ceiling. Hold the position for 10 seconds. Repeat 3 times.
Additional neck exercises to try
- Forward and Back Neck Tilt: In a standing position look down to the floor. Hold this position for 5 seconds. Then look up at the ceiling to the point where it is still comfortable. Hold for 5 seconds. Repeat this 10 times.
- Side Neck Tilt: Tilt your head to the right and use the right arm to gently stretch and hod the position. Hold for 15 seconds. Repeated 3 times. Repeat on the left side.
- Neck Turn: In a seated or standing position rotate your head as far as you can to the right. Hold for 4 seconds. Repeat this to the left. Do this exercise on both sides 10 times.
- Shoulder Circles: Rotate your shoulders in circles backwards 15 times. Keep your arms by your side. Change direction and rotate them forward 15 times.
- Resistance Exercises: Hold a resistance band across the back of your head and hold the 2 ends to the front of your face. Push your head back against the resistance band. Hold for 3 seconds. Repeat 15 times.
- Head Lifts: Lie on your front with your forehead resting on a small cushion or towel. Place your hands by your side lift your head by 2 cm, hold for 3 seconds and slowly drop back down. Repeat 15 times.
Common Q&A about Neck Pain & Physiotherapy
Common causes of neck pain include poor posture, muscle strain, injuries (such as whiplash), degenerative disc disease, herniated discs, and conditions like arthritis.
Physiotherapy can help alleviate neck pain through targeted exercises, manual therapy, posture education, and modalities like heat or cold therapy. A physiotherapist can develop a personalized treatment plan to address the specific underlying causes of neck pain.
Common exercises include gentle stretches, neck rotations, shoulder shrugs, and strengthening exercises for the neck and upper back. These exercises can help improve flexibility, strengthen muscles, and alleviate pain.
Improvement can vary based on the severity of the condition, adherence to the treatment plan, and individual response. Many patients experience relief within a few weeks, but a comprehensive treatment program may take several weeks or months for optimal results.
Physiotherapy is generally safe. However, there can be some risks, especially if exercises are not performed correctly. It’s important to work with a qualified physiotherapist who can guide you through the process and modify exercises as needed.
Techniques include manual therapy (such as massage and joint mobilization), dry needling, ultrasound therapy, electrotherapy, and therapeutic exercises designed to improve mobility and reduce pain.
Yes, physiotherapy can be very effective for chronic neck pain by addressing underlying issues, promoting better posture, and teaching patients self-management strategies to control pain.
In many cases, you can see a physiotherapist without a referral. However, some insurance plans may require a doctor’s referral for coverage, so it’s advisable to check with your insurance provider.
Lifestyle changes may include improving ergonomics at work, taking frequent breaks to stretch, maintaining good posture, staying physically active, and managing stress through relaxation techniques.
You should seek medical attention if you experience severe pain, persistent pain that doesn’t improve with home care, pain accompanied by numbness or tingling in the arms, or if you have a history of trauma or injury.