Physio Exercises for the Neck

Physiotherapy- based exercises can be used to aid in the rehabilitation and strengthening of the neck. These simple exercises can be practiced within the home on a daily basis to combat neck pain within five days. Consult a doctor if the pain is severe, if it prevents mobility or gets worse over time. When using these exercises with neck problems, the individual may experience pain during the exercise. According to the Better Exercise Fitness For Life website, pain due to stiffness is generally bearable and will ease soon after completing the exercises, whereas pain due to damaged muscles will generally make exercising extremely painful and the individual should stop exercising immediately and allow more the muscles more time to heal.

• Sit up straight on a wooden-backed chair to begin the exercise. Keep the eyes centered and slowly move the chin upward until the eyes look up toward the ceiling and hold the pose for five seconds. Slowly lower the head back down to the starting position.

• Again begin in a sitting position using a wooden-backed chair. The back should be straight with the eyes facing forward. Keep the eyes centered and slowly roll the head forward until the eyes are looking down to the thighs. Hold for five seconds before lifting the head back up to the starting position.

• Maintain posture, keeping the back straight, and move the head as far to the left as possible. Aim to line up your gaze with the line of the shoulder, although you should only go as far as is bearable. Hold the pose for five seconds and return to the starting position. Repeat the exercise by moving the gaze to the right shoulder.

• Sit or stand with the back straight and the shoulders back. Squeeze the shoulder blades together and bring the elbows back as far as possible without increasing discomfort. Hold for five seconds then release back to the starting position. If possible try to repeat the exercise 10 times and increase the number of repetitions as the neck muscles strengthen.

• Sit or stand, maintaining a straight back throughout the exercise. Keep the eyes facing forward and tuck in the chin, moving the head back over the neck to feel a subtle stretch in the back of the neck. Hold for three seconds and return to the starting position. Repeat the exercise 10 times and increase as the neck muscles strengthen.