Exercise
for Neck pain
A 4 week program of exercise for Neck pain
Exercise can be an effective way to help manage neck pain and improve overall function and quality of life. However, it’s important to consult with a healthcare professional, such as a physical therapist or doctor, before starting any new exercise program, especially if you have chronic or severe neck pain. They can help assess your individual needs and limitations and tailor a program to your specific goals and needs.
Week 1:
Begin each day with 5-10 minutes of gentle stretching to loosen up the muscles in your neck, shoulders, and upper back.
Perform 2-3 sets of 8-12 repetitions of the following exercises:
Neck Rotations:
Sit or stand with a tall posture and slowly turn your head to the right, then to the left.
Neck Tilt:
Sit or stand with a tall posture and slowly tilt your head to the right, then to the left.
Neck Retraction:
Sit or stand with a tall posture and pull your chin back towards your neck, then release.
Week 2:
Continue with the stretching and exercises from week 1.
Add in 2-3 sets of 8-12 repetitions of the following exercises:
Shoulder Blade Squeeze:
Stand with your arms by your sides and squeeze your shoulder blades together, then release.
Upper Back Extension:
Stand facing a wall with your hands on the wall at shoulder height. Walk your hands down the wall as you lean back and arch your upper back, then walk your hands back up the wall to return to the starting position.
Chest Stretch:
Stand in a doorway or corner with your arms extended out to the sides at shoulder height. Step forward with one foot and lean your upper body into the doorway or corner, feeling a stretch in your chest and shoulders.
Week 3:
Continue with the stretching and exercises from weeks 1 and 2.
Add in 2-3 sets of 8-12 repetitions of the following exercises:
Shoulder Press:
Stand or sit with a dumbbell in each hand and lift the weights above your head, then lower back down.
Lateral Raise:
Stand or sit with a dumbbell in each hand and lift the weights out to the sides at shoulder height, then lower back down.
Bicep Curl:
Stand or sit with a dumbbell in each hand and lift the weights towards your shoulders, then lower back down.
Week 4:
Continue with the stretching and exercises from previous weeks.
Increase the intensity and difficulty of the exercises by using heavier weights, increasing the number of repetitions, or adding in more challenging variations.
Remember to listen to your body and stop any exercise that causes increased pain or discomfort. It’s also important to warm up before exercising and cool down afterwards to help prevent injury and muscle soreness. As you progress, consider seeking guidance from a healthcare professional to ensure that you are using proper form and making progress towards your goals.