Exercises for neck pain

It’s been reported that as much as 70 percent of adults will experience neck pain that interferes with their daily activities during their lifetimes. There are a variety of reasons for neck pain, from poor posture to an incidence of whiplash. Whether you were in an accident, have muscle strains, tender knots from stress or just slept on it awkwardly, you could benefit from the following exercises designed to manage neck pain.

If any of these exercises cause pain, stop and check in with a physical therapist at Back in Motion Physical Therapy to inquire about your specific condition.

Basic stretches for neck pain

  • Chin-to-chest: From the sitting position, tilt your head down so your chin touches your chest. Stop when a stretch is felt at the back of your neck. Hold this position for five seconds. Return to the starting position and repeat. Do this five times.
  • Side-to-side head tilt: Tilt your neck toward one shoulder, leading with your ear. Hold for five seconds and then return to the starting position. Do this five times on each side.
    • Optional: Use your hand to put light pressure on the top of your head to deepen the stretch.
  • Side-to-side head rotation: Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds, then return to starting position. Repeat five times. Gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds, then return to starting position. Repeat five times.

Physical therapy treatment for neck pain

If these exercises are not enough to alleviate your neck pain, you should consider physical therapy. Contact Back in Motion Physical Therapy to schedule an initial appointment at any one of our five locations across southern Maine. Your neck pain treatment will be customized to meet your individual needs and recovery goals.

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