Neck Rehab

This section includes exercises and stretches for the purpose of retraining the muscles and tissues of the cervical spine. Additionally, this series of exercises for Neck Pain also includes some shoulder and upper back stretches. Shoulder and upper back issues significantly influence muscle imbalance in the Neck. Please use the Neck Rehab list given to you to identify which exercises you are currently prescribed. Though the technique is primarily taught in the clinic, it is important to repeat at home. The videos are meant as a reminder on how to perform the maneuvers. You should not attempt these exercises unless under the direction/supervision of a Doctor or Therapist.

Neck Rehab: Range of Motion

Range of motion exercises are aimed at providing symmetrical and pain-free range of motion. We are looking to train the muscles to coordinate motions simply at first and then more complicated combinations of motions later in the series. This set of exercises is to be performed before moving onto targeted stretching. Retraining the body is important to develop smooth controlled motion in joints before moving onto stretch or strength maneuvers. As a general rule of ROM neck rehab, you will hold the position for 2 seconds for 15 reps on each side and/or a total of 30 seconds hold time per exercise.

Neck ROM Exercises: Level 1

Level one Range of motion exercises are the easiest and most gentle of the Neck Rehab exercises. This is the best starting place. It’s good to spend 1-2 weeks on this set.

 

Neck ROM Exercises: Level 2

This set of neck rehab range of motion is a little more complex and aggressive than level 1. Move onto these only once you have completed level 1 range of motion.

Neck ROM Exercises: Level 3

This set of neck rehab range of motion is a little more complex and aggressive than level 2. Move onto these only once you have completed level 2 range of motion.

 

Neck Rehab: Targeted Stretching

Targeted stretching further improves mobility by isolating the elongation of specific muscle groups. In recovery, it is important to work the flexibility of muscles as tightness and spasm are a regular part of symptoms resulting from mechanical dysfunction. The stretches are to be held for 6 seconds with 5 repetitions each side for a total hold time of 30 seconds each side.

Neck Stretches: Level 1

Level 1 neck stretches progress from the range of motion rehab above. Start here and move onto the other levels once you have the hang of it.

 

Neck Stretches: Level 2

Level 2 Neck Stretches combine elements of previous stretches and ROM to target specific muscle groups. Be sure to go slow and careful.