Chronic neck discomfort is described as pain that lasts more than a few weeks, and a trained physical therapist may assist you in developing an effective treatment plan. With a physical therapy plan suited to your requirements, you may safely build strength and flexibility while lowering your risk of suffering a future neck injury.
If you have neck discomfort and seek a way to relieve it, your physical therapist may recommend some of the exercises below.
Top 5 Neck Pain Physiotherapy Exercises
#1. Shoulder and head rolling
Before beginning other workouts, start with these stretches as a warm-up. Keep arms relaxed at your sides and raise and roll your shoulders with your head erect for a shoulder roll. Between each roll, take a few moments to relax. Do ten forward rolls and ten backward rolls. It is the best physiotherapy neck pain exercise.
Stretch your neck before attempting a head roll. Ensure that your shoulder blades are at ease and your head is sitting directly over your neck, not inclined forward. Begin by softly lowering your chin toward your chest and holding for several breaths. Stop and consult your doctor if you cannot dip your chin or if it gives you discomfort. Raise up your head and bring your left ear to your left shoulder, holding it there. Each rep on the other side, then stretch with your head tilted back similarly.
After extending your neck, carefully turn your head toward each side five times in parts, from tucked in front to tilted back. Avoid doing a full head roll since this might cause neck pain.
#2. Backstretch while sitting
This exercise is deceptively simple and may even be done at your desk. Sit erect in your chair with your feet flat on the ground for a sitting stretch. Now place your left hand on top of your head and extend your right arm along your right side. To gradually intensify the stretch, tilt your head to the left and apply pressure with your hand. Hold for thirty seconds before you repeat it on the other side. This stretch will be felt in the levator scapula muscles on the sides of your neck.
#3. Wall push-ups
Without causing as much stress as traditional push-ups, this exercise can help strengthen your shoulders and support your neck muscles. Stand with feet shoulder-width apart, facing a wall with two to three feet of space in front of you. Place your hands slightly below shoulder level against the wall. Begin by keeping your arms straight and progressively bending your elbows to move your body closer to the wall. Repeat for one or two sets of ten repetitions. Shockwave therapy helps in treating plantar fasciitis.
While high-impact sports can be strenuous on the neck, low-impact activities such as swimming, strolling, or cycling can help you prevent strain. Many physical therapists advocate swimming for cardiovascular exercises to boost blood flow to the neck if you have neck discomfort. In fact, visiting the best shockwave therapy clinics in Calgary can help you get started in the right direction.
You may do neck flexibility stretches like the ‘clock’ exercise while in the water. Here is how you can repeat it on both sides;
– With both arms at shoulder height, stand in a lunge stance. Sweep the left hand back to 6 o’clock, following the head and torso, while the right foot and hand are ahead at 12 o’clock. Do it five times more.
– For five repetitions, keep the left hand sweeping to 6 o’clock while only moving the head to 9 o’clock.
– The head stays at 12 o’clock for the last set of five, while the arm sweeps to 6 o’clock.
#4. Prone rows
The muscles that attract the shoulder blades together are strengthened with this exercise. You’ll want to lie face down on a bed or similar surface, with your arms dangling over either side and your face in a corner, without lifting your head, row upwards, bending your elbows and pressing your shoulder blades together. For one or two sets, try roughly ten or twenty repetitions. If the workout is too easy, you can add modest weights.
#5. Chin retractions
Have you ever wondered why your neck becomes painful and tired? Does your head feel like it weighs 50 kg at the end of the day? Most of the time, you’re sitting with your head inclined forward, and your chin is protruding, putting a lot of strain on your neck. The chin retraction exercise is one of best physiotherapy neck pain exercises for dealing with this.
Begin by rising to your feet and facing straight ahead. Raise one arm and form a tripod with your thumb, pointer, and middle finger. Put the pointer finger on the chin and your thumb and middle finger on each collar bone. You should retract your chin and activate the muscles in the upper back of your neck due to this. It joins the skull at this point. Hold this position for 10-20 seconds before taking a 5-second break. Repeat it ten times.
How to leverage from neck exercises.
Different exercises for neck pain may be prescribed depending on the exact diagnosis and pain degree. Patients should seek a cervical spine exercise from an expert equipped to assess neck discomfort and build a customized workout regimen.
If your neck suffers too much to undertake neck exercises, alternative therapies, such as drugs to assist lower the discomfort sufficiently for the neck to start moving, may be prescribed first.
Following tips can make your neck comfortable;
– Warm-up tight muscles and joints with a heating pad before exercising to make stretching easier.
– Apply a cold pack or a frozen bag of peas wrapped in a towel to the joints and muscles after exercise to minimize inflammation.
Neck stretching tips.
Neck stretches, when done correctly, may be a very effective pain reliever. Just remember not to overdo it and stretch softly and carefully at all times. Stretching your neck should make it feel better, not worse. So, if you start to feel worse or have discomfort when stretching, stop and visit a physiotherapist or a doctor.
These exercises will assist you in getting better on the path to recovery, but we recommend working with a physical therapist for the greatest outcomes. Contact a doctor as soon as possible if these exercises don’t help your discomfort or create pain in your shoulders or arms. Orthopedic specialists can help you design a specific treatment plan so you can go back to doing the things you like.