Physiotherapy Exercises For Neck Pain

Neck pain can result from a variety of causes, from muscle strains due to poor posture to more serious conditions, such as meningitis. Regardless of the cause, however, physiotherapy is an essential part of the rehabilitation process. Performing stretching and strengthening exercises targeting the neck muscles may help you recover more quickly and prevent recurring problems. Consult with your physician to determine which exercises are most appropriate for your specific condition or injury.

Neck-Extensor Exercises

The neck-extensor muscles, located within the back of your neck, are susceptible to injury during automobile collisions that cause your head to whiplash. Stretch these muscles by tucking your chin toward your chest. Press against the back of your head to deepen the stretch. Move your head downward and forward at a 45-degree angle to the left or right if your pain is concentrated on one side or the other. Hold the stretch for 10 to 30 seconds. Start from a neutral head position to strengthen the neck extensors. Place your hands on the back of your head and try to extend your head backward, but resist with your hands so no movement actually occurs. Hold the contraction for at least five seconds and repeat multiple times.

Neck-Flexor Exercises

The neck-flexor muscles work to move your head toward your chest -- forward flexion -- and your ears toward your shoulders -- lateral flexion. Extend your head backward or tilt your head to each side to stretch these muscles. Press on your forehead or the sides of your head, respectively, to increase the tension. Hold each stretch for 10 to 30 seconds. Hold your head in a neutral position and press against your forehead to strengthen the forward flexors, and against the sides of your head to strengthen the lateral flexors. Provide resistance with your neck muscles to prevent any head movement and hold for five seconds or more.

Neck Rolls

Perform neck rolls at regular intervals throughout the day to stretch your neck muscles and help ease any neck pain or stiffness. Start with your head in a neutral position. Tuck your chin toward your chest, then slowly roll your head to the left, moving your ear over your shoulder. Continue to roll your head backward until you're looking upward, then to the right and finally back to your chest. Repeat the full circle continuously, but slowly, for multiple repetitions, then repeat in the opposite direction.

Neck-Rotator Exercises

Stretching and strengthening the neck-rotator muscles may help relieve pain from muscle strains, which can occur when you sleep in an awkward position or turn your head suddenly. Move your chin over your left shoulder to stretch the muscles that rotate your head to the right and vice versa. Press against your cheek to deepen the stretch and hold for 10 to 30 seconds. Start with your head in a neutral position to strengthen the neck rotators. Press against the left side of your cheek while trying to rotate your head to the left. Hold for at least five seconds, then switch sides.