5 Physical Therapy Exercises For Neck Pain Relief

Workouts, sports, and even sitting at a desk all day can cause neck strain, resulting in pain and discomfort. While some disorders may necessitate orthopedic surgery, non-invasive treatments are frequently more effective in the long run and should be the first line of defense against neck pain.

Chronic neck discomfort is described as pain that lasts more than a few weeks, and a trained physical therapist can assist you in developing an effective treatment plan. With a physical therapy plan tailored to your needs, you can safely increase strength and flexibility while minimizing your risk of a future neck injury.

When a physical therapist examines someone for neck pain relief, Covington, LA, it is found that there are several factors at play. There are often tight muscles and joints, but the neck stabilizers, which typically become weak with neck pain, are often disregarded (especially after motor vehicle accidents).

If you have neck pain and are looking for a way to relieve it, your physical therapist may recommend some of the exercises below.

Physical Therapy Stretches And Exercises For Neck Pain Relief

Shoulder And Head Rolls

Before beginning other workouts:

Start with these stretches as a warm-up.

Keep your arms relaxed at your sides and lift and roll your shoulders with your head upright for a shoulder roll.

Between each roll, take a few moments to relax.

Do ten forward rolls and ten backward rolls.

Stretch your neck before attempting a head roll. Make sure your shoulder blades are relaxed, and your head is sitting directly over your neck, not inclined forward. Begin by dropping your chin to your chest and holding it there for several breaths (if you cannot dip your chin, or if it causes an increase in pain, stop and contact your physical therapist). Lift your head and bring your left ear to your left shoulder, holding it there. Repeat the other side, then stretch with your head tilted back similarly.

After stretching your neck, slowly turn your head toward each side five times in sections, from tucked in front to tilted back. Avoid doing a full head roll, as this might cause neck pain.

Seated Neck Stretch

This exercise is deceptively simple and can even be done at your desk. Sit erect in your chair with your feet flat on the ground for a seated stretch. Place your left hand on top of your head and extend your right arm along your right side.

To gently intensify the stretch, tilt your head to the left and apply pressure with your hand. Hold for 30 seconds before switching sides and try to repeat the stretch. This stretch will be felt in the levator scapula muscles on the sides of your neck.

Wall Push-Up

Without creating as much stress as traditional push-ups, this exercise can help strengthen your shoulders and support your neck muscles. Stand with your 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 slowly bending your elbows to move your body closer to the wall. Repeat for one or two sets of ten repetitions.

Aquatic Exercises

While high-impact sports can be strenuous on the neck, low-impact activities such as swimming, strolling, or recumbent bikes can help you prevent strain. Many physical therapists recommend swimming for cardiovascular activities in order to boost blood flow to the neck if you have neck pain. You can try neck flexibility stretches like the "clock" exercise while in the water. On both sides, repeat the following:

With both arms at shoulder height, stand in a lunge position. 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. Repeat five times more.

Keep the left hand sweeping to 6 o'clock for five repetitions while only moving the head to 9 o'clock.

The head stays at 12 o'clock for the final set of five, while the arm sweeps to 6 o'clock.

Prone Rows

The muscles that draw the shoulder blades together are strengthened with this exercise. You'll want to lie facedown 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, bend your elbows and press your shoulder blades together. For one or two sets, try roughly 20 repetitions. If the exercise is too easy, you can add lightweights.

Final Thoughts!

The six exercises listed above can help you get started on the road to recovery, but we recommend working with a physical therapist for the best results. Contact a doctor as soon as possible if these exercises don't relieve your pain or cause pain in your shoulders or arms.