Neck strains can occur when you move your head suddenly or force it beyond its normal ranges of motion. They can cause extreme discomfort when you try to move your head even slightly. To rehabilitate a strained neck, Dr. William Prentice, a physical therapist, recommends restricted motion until the pain subsides, then range of motion exercises followed by isometric and dynamic strengthening exercises. There are numerous exercises you can perform to treat a strained neck.
Neck Rolls
Neck rolls gently stretch the neck and help increase range of motion following a neck strain. Start with you head in a neutral position. Tilt your head to the left, then backward, then to the right, then forward and continue with this pattern for several cycles. Rest briefly and then repeat the exercise in the opposite direction.
Isometric Neck Extension
Dr. Jon Greenfield of the Center for Orthopedic and Sports Excellence features several isometric exercises on his website to help strengthen the neck muscles and relieve pain. These exercises do not require any joint motion, and should therefore not aggravate your injury. For the isometric neck extension exercise, lie on your back with your head on a pillow and press downward into the pillow. Hold for at least five seconds.
Isometric Neck Flexion
Isometric neck flexion strengthens the muscles that move your chin toward your chest. Lie face down on the ground and rest your forehead on a pillow. Press your forehead into the pillow and hold for five or more seconds.
Isometric Lateral Flexion
Isometric lateral flexion exercises the muscles that tilt your head from side-to-side so your ears move toward your shoulders. Lie on your either side with your head on a pillow. Then, like the previous isometric exercises, push your head into the pillow for at least five seconds. Be sure to perform the exercise on both sides.
Isometric Rotation
Your neck muscles also function to turn your head from side-to-side so your chin moves over your shoulders. The isometric rotation exercise strengthens the muscles that facilitate this motion. Sit or stand upright and look forward. Place your left hand against your left cheek and temple. Then attempt to turn your head to the left, but resist with your hand so your head does not actually move. Hold for five seconds or more and then repeat on the right side.
Dynamic Strengthening Exercises
After you have strengthened the neck muscles isometrically over multiple sessions, perform dynamic strengthening exercises---resistance exercises involving head movement.
Sit or stand upright and move your head slowly through each of the aforementioned ranges of motion against light resistance from your hands. For example, to strengthen the neck extensors, place your hands behind your head and extend your neck to look upward while resisting the movement with your hands. Do the same for the forward flexors with your hands on your forehead, the lateral flexors with one hand on the side of your head above your ear, and the rotators with one hand against your cheek and temple, just like the isometric rotation exercise. If you feel any pain while performing these exercises, stop immediately and resume the isometric exercises.
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, Ph.D., A.T.C., P.T.; 2008
- Center for Orthopedic and Sports Excellence: Isometric Neck Exercises
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