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Exercises to help neck pain

Dec 19, 2018

Neck Pain what can I do?         

Almost 31 million days of work were lost last year due to back, neck and muscle problems, according to the Office for National Statistics (ONS). People suffering from neck pain are those with sedentary desk based jobs, poor work postures and who do repetitive work.

Neck pain can just come on for no reason and recovery is difficult to predict. The main problems people suffer from are mechanical neck pain, WAD (whiplash-associated disorder) or cervical spondylosis (neck pain due to age related wear and tear to bones). Some also suffer from headaches (cervico-genic headaches) due to their neck pain.

Hands on physiotherapy treatments including; massage, mobilisation, manipulation, myofascial release, neural release, combined with stretching and exercises is an effective treatment for neck pain. Also acupuncture is very good to release the tight muscles associated with neck pain, and is especially good for those suffering from headaches too.

Please be aware of your body and take advice from your GP before exercising if you have any neck pain/headaches, or send us an email for advice and guidance.

Neck Exercises

Neck Retraction

  • Sit up tall
  • Keeping your eyes looking forwards
  • Tuck your chin to your chest (make a double chin)
  • Hold for five seconds, repeat five times, three times a day

 

Neck Rotation

 

  • Rotate your head to one side until you can’t turn it any further. Bring your head back to the centre point, rest a moment, then turn your head to the opposite side.
  • Repeat ten times, three times a day

 

Shoulder Shrugs + Rolls

                                   
  • Shrug your shoulders up towards your ears then relax down
  • Roll your shoulders round backwards then repeat forwards
  • Repeat each exercise ten times, three times a day

 

If you are suffering from neck pain then please get in contact with us via enquiries@physio-logical.net or 07835 712306.

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