Neck Rehab Exercise

Neck Rehab Exercise

When you spend a lot of time in front of the computer or have desk jobs in general, your neck may start to feel stiff and sore. Often it’s due to poor posture, which can lead to muscle strain. When it gets tight from poor posture or stress, this can cause tension headaches or pain that radiates into the neck. Reducing neck pain involves exercises with a focus on stretching and strengthening muscles as well as posture correction techniques. Below is neck rehab exercises that you can do at home without any special equipment.

The Neck Rehab

Start

End

Purpose: To maintain and improve the range of motion in the neck and also to inform the body that it is safe to rotate the neck.
Starting Position: In a sitting position with your upper body and neck in good alignment. Hands are resting on your thighs in order to take the load off of your shoulders and neck.
How to Do the Exercise:
  1. In a slow and controlled manner, rotate the head to one side.
  2. Rotate to a point where you feel resistance but are still pain-free.
  3. Hold the end position for 2  seconds.
  4. Rotate back to the start.
  5. Then rotate to the other side.
  6. Perform this exercise 5 times on each side.
Progressions: You can progress the exercise by performing the movement against resistance.  For example against resistive tubing.
Contraindication & Common Mistakes: Too strong of a stretch – more is not better.  If you have too strong of a stretch, you increase the risk of irritation.  The stretch should be light.Too fast of a movement – This could lead to tightening up of the muscles in order for the body to guard or protect the neck.


If you are a fitness professional and are looking for a course on neck exercise rehabilitation, please do check this out:

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Rick Kaselj, MS

Neck Pain Solved