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Neck rehab exercises

Claire D. Strain

Author: Claire D. Strain

Is essential to have knowledge of the best exercises for neck injury and pain rehabilitation because neck pain is a common complaint among people of all ages. Neck injuries can result from poor posture, whiplash, or repetitive movements, leading to decreased range of motion, weakness, and pain.

Rehabilitation exercises for the neck aim to strengthen the muscles that support the neck and improve flexibility, thereby reducing pain and improving overall function. In addition to reducing pain and improving function, rehabilitation exercises for neck injuries can also prevent future injuries.

Best neck rehab and mobility exercises

By strengthening the neck muscles and improving range of motion, individuals are less likely to suffer from neck pain and injuries caused by repetitive movements or poor posture. Knowing the best exercises for neck rehabilitation can help Physical Therapists create personalized treatment plans that address the specific needs and goals of each patient, leading to better outcomes and a higher quality of life for those suffering from neck injuries and pain.

1 - Chin tucks

To perform chin tucks correctly, follow these steps:

  1. Sit or stand with proper posture, ensuring your head is aligned with your spine.
  2. Gently retract your chin by moving it straight back, creating a double chin appearance.
  3. Maintain a slow and controlled movement without tilting your head up or down.
  4. Hold the tucked position for a few seconds.
  5. Release and repeat for several repetitions.

Muscles involved:

  1. Longus colli: This deep neck muscle helps in flexing the neck and stabilizing the cervical spine.
  2. Sternocleidomastoid (SCM): The SCM is stretched during chin tucks, promoting better neck alignment.

2 - 4-Point Chin Tuck (Bands)

Performing the Point Chin Tuck with Bands exercise correctly involves the following steps:

  1. Secure a resistance band at chest height, anchoring it to a sturdy point.
  2. Stand facing the anchor point and hold the band with both hands, palms facing down.
  3. Take a step back to create tension in the band, with your arms extended in front of you.
  4. Maintain proper posture with shoulders relaxed and chest up.
  5. Slowly tuck your chin towards your chest while keeping your gaze straight ahead.
  6. Hold the tucked position briefly, engaging your neck muscles.
  7. Return to the starting position, keeping tension in the band.

Muscles involved:

  1. Longus colli: This deep neck muscle aids in cervical spine flexion.
  2. Sternocleidomastoid (SCM): The SCM contracts eccentrically to control the chin tuck.
  3. Scalene muscles: These muscles assist in neck flexion and lateral neck stability.

3 - Cervical flexion

Performing cervical flexion exercises correctly is crucial for neck health:

  1. Sit or stand with good posture, ensuring your spine is aligned.
  2. Gently lower your chin towards your chest, keeping your movement slow and controlled.
  3. Aim to create a slight stretch in the back of your neck without straining.
  4. Hold the flexed position for a few seconds.
  5. Slowly return your head to the neutral position.

Muscles involved:

  1. Sternocleidomastoid (SCM): The SCM assists in neck flexion.
  2. Longus colli: A deep neck muscle, it contributes to cervical spine flexion.
  3. Scalene muscles: These muscles play a role in neck flexion and lateral neck stability.
  4. Splenius capitis: This muscle group helps control neck flexion.

4 - Cervical rotation

Performing cervical rotation exercises correctly is essential for neck mobility and strength:

  1. Sit or stand with good posture, ensuring your spine is upright.
  2. Slowly turn your head to one side, as if trying to look over your shoulder.
  3. Keep your chin level and avoid tilting your head up or down.
  4. Hold the rotated position for a few seconds, feeling a gentle stretch.
  5. Return your head to the neutral position.
  6. Repeat the motion to the other side.

Muscles involved:

  1. Sternocleidomastoid (SCM): The SCM assists in rotating the head.
  2. Splenius capitis: These muscles play a role in head rotation and neck stability.
  3. Levator scapulae: These muscles help elevate and rotate the scapula, contributing to neck rotation.

5 - Cervical extension

Performing cervical extension exercises correctly is vital for neck health:

  1. Begin by sitting or standing with good posture, keeping your spine aligned.
  2. Place your hands on your hips or the back of your head for support.
  3. Slowly tilt your head backward, looking up at the ceiling.
  4. Aim to create a gentle stretch in the front of your neck without straining.
  5. Hold the extended position for a few seconds.
  6. Gradually return your head to the neutral position.

Muscles involved:

  1. Splenius capitis: These muscles are primarily responsible for extending and rotating the head.
  2. Erector spinae: This group of muscles assists in maintaining an upright posture and extending the neck.

6 - Cervical lateral flexion

Performing cervical lateral flexion exercises correctly is crucial for neck mobility and strength:

  1. Sit or stand with proper posture, ensuring your spine is upright.
  2. Keep your shoulders relaxed and your chin level.
  3. Slowly tilt your head to one side, bringing your ear toward your shoulder.
  4. Avoid lifting or rotating your shoulder during the movement.
  5. Hold the lateral flexed position for a few seconds, feeling a gentle stretch on the opposite side.
  6. Gradually return your head to the neutral position.
  7. Repeat the exercise on the opposite side.

Muscles involved:

  1. Sternocleidomastoid (SCM): The SCM aids in lateral flexion when contracting on one side.
  2. Scalene muscles: These muscles assist in lateral flexion and stabilize the neck during the movement.
  3. Levator scapulae: These muscles can also contribute to lateral flexion when engaged.

7 - Isometric cervical flexion (Bands)

Performing Isometric Cervical Flexion with Elastic Bands is beneficial for neck stability and strengthening:

  1. Begin in a seated position with proper posture, your spine aligned, and the elastic band securely anchored at head height.
  2. Loop the band around the back of your head, holding one end in each hand.
  3. Gently press your forehead into the band, creating tension while keeping your chin level.
  4. Maintain this position for 5-10 seconds, engaging your neck muscles.
  5. Release the tension slowly and return to the starting position.

Muscles involved:

  1. Longus colli: This deep neck muscle stabilizes and supports the cervical spine during the isometric contraction.
  2. Sternocleidomastoid (SCM): The SCM is activated to maintain proper head and chin positioning.
  3. Scalene muscles: These muscles assist in maintaining lateral stability during the exercise.

8 - Isometric cervical flexion (Towel)

Isometric cervical flexion with a towel is a valuable exercise for neck strengthening and stability:

  1. Begin in a seated position with good posture, ensuring your spine is upright.
  2. Fold a small towel and place it against your forehead.
  3. Gently press your forehead into the towel, creating resistance without allowing any actual movement.
  4. Maintain this isometric contraction for 5-10 seconds while keeping your chin level.
  5. Release the pressure slowly, returning to the initial position.

Muscles involved:

  1. Longus colli: This deep neck muscle stabilizes the cervical spine during the isometric contraction.
  2. Sternocleidomastoid (SCM): The SCM plays a role in maintaining head and chin positioning.
  3. Scalene muscles: These muscles contribute to lateral neck stability during the exercise.

9 - Isometric cervical lateral flexion

Performing Isometric Cervical Lateral Flexion correctly is crucial for strengthening the neck and enhancing stability:

  1. Sit or stand with proper posture, ensuring your spine is aligned.
  2. Keep your shoulders relaxed and chin level.
  3. Place your hand on the side of your head, just above the ear.
  4. Apply gentle resistance by pushing your head into your hand, without allowing any actual movement.
  5. Maintain this isometric contraction for 5-10 seconds.
  6. Relax and return to the neutral position.
  7. Repeat the exercise on the opposite side by placing your hand on the other side of your head.

Muscles involved:

  1. Sternocleidomastoid (SCM): The SCM stabilizes and assists in the lateral flexion of the neck.
  2. Scalene muscles: These muscles provide lateral neck stability and contribute to the isometric contraction.
  3. Levator scapulae: They also play a role in lateral neck flexion and stabilization.

10 - Cervical circles

Cervical circles are a mobility exercise designed to improve the range of motion in the neck and reduce stiffness:

  1. Sit or stand with good posture, ensuring your spine is upright and your shoulders are relaxed.
  2. Slowly and gently rotate your head in a circular motion, starting by moving your chin towards your chest.
  3. Continue the circular motion by tilting your head to one side, then leaning it back, and finally, tilting it to the opposite side.
  4. Keep the movement slow and controlled, avoiding any abrupt or forceful motions.
  5. Complete several circles in one direction and then switch to the other direction.

Muscles involved:

  1. Sternocleidomastoid (SCM): The SCM helps in various directions of head movement during the circles.
  2. Splenius capitis: These muscles play a role in head rotation and lateral flexion.
  3. Scalene muscles: They assist in lateral flexion and provide stability during the circular motion.

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Most common neck injuries

This list of the most common neck and cervical injuries and pain that individuals may experience. These include:

  • Whiplash: A neck injury caused by sudden acceleration or deceleration, such as during a car accident.
  • Cervical strain: This occurs when the neck muscles are stretched or torn due to overuse or trauma.
  • Cervical herniated disc: A condition in which the gel-like center of a cervical disc pushes through a crack in the disc's exterior, causing pain and discomfort.
  • Cervical radiculopathy: A condition in which a nerve in the neck is compressed, leading to pain, numbness, and weakness that can radiate into the arm and hand.
  • Cervical spondylosis: A degenerative condition that affects the discs and joints in the neck, leading to pain, stiffness, and loss of mobility.
  • Torticollis: A condition in which the neck muscles contract, causing the head to twist to one side and leading to pain and discomfort.

Benefits of rehab exercises for neck pain

Performing rehabilitation exercises for neck and cervical injuries can provide a wide range of benefits for patients. First and foremost, these exercises can help reduce pain and discomfort, promoting better overall comfort and quality of life. Additionally, rehabilitation exercises can help improve range of motion and flexibility in the neck and cervical spine, making it easier for patients to perform daily tasks and activities.

  • Pain relief: Rehabilitation exercises can help to alleviate neck and cervical pain by promoting healing, reducing inflammation and muscle tension, and improving joint mobility.
  • Improved range of motion: Neck and cervical rehabilitation exercises can help to improve the range of motion in the neck and upper spine, which is important for performing daily activities.
  • Improved posture: Neck rehabilitation exercises can help to correct poor posture, which can be a contributing factor to neck and cervical injuries and pain.
  • Strengthening of muscles: Rehabilitation exercises can help to strengthen the muscles in the neck and upper back, which can reduce the risk of future injuries and pain.
  • Improved balance and coordination: Some neck rehabilitation exercises involve balance and coordination, which can improve the overall function and stability of the neck and cervical spine.
  • Improved quality of life: By reducing pain, improving range of motion, and increasing strength and function, neck rehabilitation exercises can ultimately improve the quality of life for individuals with neck and cervical injuries.

F.A.Q: Frequently asked questions

What are the best physical therapy treatments for neck pain?

There are several effective physical therapy treatments for neck pain. Some of the most commonly used treatments include:

  • Manual therapy: This involves hands-on techniques such as joint mobilization, soft tissue mobilization, and muscle energy techniques to help alleviate pain, improve range of motion, and restore normal joint mechanics.
  • Stretching exercises: These exercises can help reduce muscle tension and improve flexibility in the neck muscles and surrounding tissues.
  • Strengthening exercises: Strengthening exercises can help improve the stability and function of the neck muscles, which can reduce the risk of further injury.
  • Posture education: Poor posture can contribute to neck pain, so educating patients on proper posture and ergonomics can be helpful in reducing pain.
  • Modalities: Modalities such as heat, ice, electrical stimulation, and ultrasound may also be used to help reduce pain and inflammation.

It's important to note that the specific treatment approach will depend on the underlying cause of the neck pain, as well as the individual patient's needs and goals. A physical therapist can help determine the best course of treatment for each patient.

How long does it take to rehabilitate an injured neck?

The length of time it takes to rehabilitate an injured neck can vary depending on several factors, such as the severity and nature of the injury, the individual's overall health and fitness level, and the type of rehabilitation program used.

In general, mild neck injuries such as muscle strains or sprains may take a few days to a few weeks to heal with appropriate rest, medication, and physical therapy. However, more severe injuries such as herniated discs or fractures may require several months of rehabilitation.

The rehabilitation process typically involves a combination of manual therapy, exercise, and other interventions to help restore range of motion, reduce pain and inflammation, and improve strength and flexibility in the affected area.

The duration of the rehabilitation program will also depend on the individual's progress and response to treatment. It's important to follow the rehabilitation program recommended by a healthcare provider and to communicate any concerns or issues throughout the process.

When should I see a physical therapist if my neck hurts?

If you are experiencing neck pain, it's generally a good idea to see a physical therapist as soon as possible. Some signs that you may benefit from seeing a physical therapist include:

  • The pain persists for more than a few days: If your neck pain continues for several days despite rest and self-care measures, it's a good idea to seek medical attention.
  • The pain is severe: If your neck pain is severe, is accompanied by other symptoms such as numbness or tingling in the arms or legs, or is affecting your ability to perform daily activities, you should see a physical therapist.
  • The pain is recurring: If you have a history of neck pain that comes and goes, it's important to see a physical therapist to identify the underlying cause of the pain and prevent further injury.
  • You have limited range of motion: If you are unable to move your neck or have limited range of motion due to pain, stiffness, or muscle spasms, physical therapy can be helpful in restoring mobility and function.
  • You have been diagnosed with a specific condition: If you have been diagnosed with a specific neck condition such as arthritis or a herniated disc, physical therapy can help alleviate symptoms and prevent further damage.

Overall, it's always a good idea to seek medical attention if you are experiencing persistent or severe neck pain, as early intervention can help prevent further injury and improve outcomes.

When should I start rehabilitating my neck after surgery?

The timing of neck rehabilitation after surgery will depend on the type and extent of surgery performed, as well as the individual's overall health and recovery progress. In general, rehabilitation may begin as soon as the surgical incision has healed and any post-operative swelling has subsided.

The specific timing and nature of rehabilitation will be determined by a healthcare provider, typically in consultation with a physical therapist. It's important to follow the guidance of your healthcare provider regarding when to start rehabilitation and what type of exercises and activities are appropriate at each stage of recovery.

In general, the rehabilitation program may include a combination of manual therapy, exercise, and other interventions aimed at restoring range of motion, reducing pain and inflammation, and improving strength and function in the neck and surrounding tissues.

It's important to progress through the rehabilitation program at a safe and appropriate pace, and to communicate any concerns or issues to your healthcare provider or physical therapist. With proper rehabilitation and care, most individuals can expect to make a full recovery after neck surgery.

When to apply cold or heat to a neck injury?

The decision to apply cold or heat to a neck injury depends on the type and severity of the injury. In general, cold therapy is best for acute injuries that involve inflammation or swelling, while heat therapy is best for chronic injuries that involve stiffness or muscle tension.

Cold therapy, also known as cryotherapy, helps to reduce pain, inflammation, and swelling by constricting blood vessels and slowing down nerve impulses. It is typically applied for 20-30 minutes at a time, several times per day, using an ice pack or a bag of frozen vegetables wrapped in a towel to protect the skin.

Heat therapy, also known as thermotherapy, helps to increase blood flow and relax muscles by dilating blood vessels and increasing tissue temperature. It is typically applied for 20-30 minutes at a time, several times per day, using a warm compress, heating pad, or warm towel.

In general, if you have recently sustained a neck injury or are experiencing acute pain, swelling, or inflammation, you should apply cold therapy to the affected area. On the other hand, if you are experiencing chronic neck pain or stiffness, you may benefit from applying heat therapy to help relax tense muscles and increase circulation.

It's important to talk to a healthcare provider before applying cold or heat therapy to a neck injury, especially if you have an underlying medical condition or are taking medication. Additionally, it's important to avoid applying cold or heat directly to the skin, and to use caution when applying either therapy to the neck, which is a sensitive area of the body.

References

  1. Reddy, K. S. (2016). Global Burden of Disease Study 2015 provides GPS for global health 2030. The Lancet, 388(10053), 1448-1449. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)31743-3/fulltext
  2. Hoy, D., Protani, M., De, R., & Buchbinder, R. (2010). The epidemiology of neck pain. Best practice & research Clinical rheumatology, 24(6), 783-792. https://www.jospt.org/doi/10.2519/jospt.2017.0302
  3. Popescu, A., & Lee, H. (2020). Neck pain and lower back pain. Medical Clinics, 104(2), 279-292. https://www.medical.theclinics.com/article/S0025-7125(19)30131-2/fulltext
  4. Miller, J., Gross, A., D'Sylva, J., Burnie, S. J., Goldsmith, C. H., Graham, N., ... & Hoving, J. L. (2010). Manual therapy and exercise for neck pain: a systematic review. Manual therapy, 15(4), 334-354. https://www.sciencedirect.com/science/article/abs/pii/S1356689X10000342
  5. Sihawong, R., Janwantanakul, P., Sitthipornvorakul, E., & Pensri, P. (2011). Exercise therapy for office workers with nonspecific neck pain: a systematic review. Journal of manipulative and physiological therapeutics, 34(1), 62-71. https://www.sciencedirect.com/science/article/abs/pii/S0161475410003283
  6. Ylinen, J. (2007). Physical exercises and functional rehabilitation for the management of chronic neck pain. Europa medicophysica, 43(1), 119. https://www.researchgate.net/profile/Jari-Ylinen/publication/6437317_Physical_exercises_and_functional_rehabilitation_for_the_management_of_chronic_neck_pain/links/554c9a920cf29f836c995623/Physical-exercises-and-functional-rehabilitation-for-the-management-of-chronic-neck-pain.pdf
  7. Bronfort, G., Evans, R., Nelson, B., Aker, P. D., Goldsmith, C. H., & Vernon, H. (2001). A randomized clinical trial of exercise and spinal manipulation for patients with chronic neck pain. https://journals.lww.com/spinejournal/abstract/2001/04010/a_randomized_clinical_trial_of_exercise_and_spinal.20.aspx
  8. Hiatt, J. L. (2020). Textbook of head and neck anatomy. Jones & Bartlett Publishers. https://books.google.es/books?hl=en&lr=&id=42HdDwAAQBAJ
  9. Mayou, R., & Bryant, B. (1996). Outcome of ‘whiplash’neck injury. Injury, 27(9), 617-623. https://www.sciencedirect.com/science/article/abs/pii/S0020138396001143
  10. Mayou, R., & Bryant, B. (2002). Psychiatry of whiplash neck injury. The British Journal of Psychiatry, 180(5), 441-448. https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/psychiatry-of-whiplash-neck-injury/0734BAAAF64DF6C3974E47CCD71203F6

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The content of this website is educational in nature, no information is intended or implied to be a substitute for professional medical advice. The information on this website is reviewed by healthcare professionals with the aim of providing reliable information for people with painful health problems.
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