What are The Physiotherapy Neck Pain Exercises? Quick Tips for a Speedier Recovery
Exercise, sports, and even just sitting at a computer all day may strain the neck, resulting in pain and discomfort. While some disorders may need orthopaedic surgery, non-invasive therapies often result in superior long-term results and should be the first line of defence against neck discomfort.
A trained physical therapist will help you with physiotherapy neck pain exercises by developing an effective treatment plan for discomfort that persists beyond a few weeks. With a physical therapy plan customized to your specific requirements, you may safely increase your strength and flexibility while decreasing your risk of experiencing another neck injury.
Neck discomfort, stiffness, loss of movement, weakness, and headaches may all be treated with our physiotherapy and sports rehabilitation services. So, if you’re experiencing any of these symptoms, it’s important to get an early diagnosis and treatment.
Our physiotherapist in Calgary determines whether your neck discomfort is due to a musculoskeletal issue during your first session and provides treatment recommendations.
It may be excruciatingly painful and disconcerting, as with any spinal issue, if it interferes with your day-to-day activities.
Your physical therapist or chiropractor may use numerous manipulations and exercises to alleviate stiffness, strengthen the region, and restore normal neck function. During physical therapy, you will do various activities to stretch and strengthen muscles that stabilize your neck.
Additionally, you will learn how to enhance your posture and muscle strength. The patient may need merely the therapy and instruction provided during the first examination, or they may require months of rehabilitation.
- Chiropractic
- Acupuncture
- Tissue Massage
- Transcutaneous electrical nerve stimulation (TENS)
- Cervical Traction
- Ultrasound
- Short-term immobilization
- Ice and Heat Therapies
Neck Exercises
While sports physiotherapists help athletes, there are dedicated exercises for your neck which are also a part of a physiotherapist’s plan to help you with your neck pain. They are meant to keep the channel moving as normally as possible to avoid stiffness.
The best thing to do is keep exercising the neck even after the pain has gone away. It is also important to gradually widen the range of exercises and movements. If you can, keep up with your regular activities as best you can while doing the following exercises, as far as you can.
Physiotherapy is a good way to get rid of neck pain. Here are some of the best techniques.
Neck flexion
This action entails moving the head forward till the chin touches the chest and the face is fixed on the floor. For optimal results, repeat five times slowly.
Neck extension
In this exercise, you are expected to let the movement of your head to let it travel back until the face is staring squarely at the ceiling.
Rotation
Slowly move your head to one side until it cannot turn any farther—five to one side, then the
opposite. Don’t roll your neck or alternate between sides throughout the separate motions.
Side flexions
Try to tilt your ear toward the same shoulder while keeping your head straight forward. To get the most out of this exercise, you should only do it as far as you feel comfortable.
Wall push-up
This is one of the top physiotherapy neck pain exercises which serves as a good alternative to traditional push-ups for building shoulder and neck strength without putting as much strain on your joints. Face a wall and place your feet shoulder-width apart with two to three feet of space between them and the wall in front of you.Â
Put your hands slightly below your shoulders against the wall. Begin by keeping your arms straight and gently bending your elbows as you draw your body to the wall. For a single or two sets, do this action ten times.
Prone rows
This exercise helps to strengthen the muscles that connect the shoulder blades. You’ll want to lay facedown on a bed or similar surface, with your face in a corner and your arms dangling over either side, without turning your head, row upward, twisting the elbows and pressing the shoulder blades together.
Consider physiotherapy neck pain exercises for around 20 reps for one or two rounds. If this workout is too easy, you may add modest weights.
Read How Does Physiotherapy Help In The Frozen Shoulder?
Shoulder shrugs
Start by raising your shoulders, stretching them high. Once done, complete the task, extend the time by a few minutes.
Shoulder bracing (retraction)
When you make this move, you should move your shoulders to the front as if you were trying to get them to meet in the middle. This is how it works: Once they’re done, hold them back, pulling your neck and shoulders together. Take long and slow steps that you do a lot of times to do these things.
Practical Tips to Prevent Neck Pain
Patients with neck discomfort are often the victims of contemporary lives and the regular activities that we take for granted.
Maintain good posture
Maintain a straight spine and a raised chin. While proper posture is a topic in and of itself, you may balance the strain on your muscles and prevent overstressing your neck by correcting your posture. Avoid shoulder-carrying a bag or placing your phone between your ear and shoulder.
Sensible screen time
Whether it’s a TV, computer, tablet, or smartphone, most of us are staring at screens for good part of the day. However, it’s important to limit how much time you spend in front of them. If you take regular pauses to gaze at objects in the distance, to walk about, and to relax your neck, you’ll be less likely to suffer from neck cramps.
Don’t keep still too long
Whether it’s a TV, computer, tablet, or smartphone, most of us like staring at screens. However, it’s important to limit how much time you spend in front of them. If you take regular pauses to gaze at objects in the distance, to walk about, and to relax your neck, you’ll be less likely to suffer from neck cramps.
Drink Enough Water
Keeping your neck’s discs hydrated and nourished is another benefit of drinking enough of water throughout the day. Because these discs are mostly composed of water, being properly hydrated is essential for maintaining their flexibility and strength.
Start your neck pain treatment
You can contact us if you need help with sports rehabilitation or physiotherapy for neck pain. A doctor can set up an appointment for you to have your neck pain looked at and figure out the best way to treat it.
In all, physiotherapy neck pain exercises Physical therapists are experts in movement. They help people live better lives by giving them hands-on care, teaching them how to move and giving them advice. You can call a physical therapist to get an evaluation. To find a physical therapist in your location, find a PT and type in your zip code or city and state.
To learn more about cervical spine pain diagnosis, get your neck pain diagnosed, or talk to a member of our team, book your physio today with us.
Also Read: What Are The Benefits Of Physiotherapy After The Surgery?