In the next part of our series on common injuries and how to treat them, we at ActiveCare Physical Therapy will provide information on neck pain and the best way to treat it using exercise and physical therapy. Keep reading for some great exercises that can help ease your neck pain!

_­NECK EXERCISES TO SOOTHE PAIN

Neck rolls: bend head to one side, move your head down forward toward the floor to end up bent to the other side and then repeat in the opposite direction. Movement is like a horseshoe.  Do not bend head backwards as this compresses the spine.

Scalenes Stretch: straight L sidebending of head down toward your L ear. Left hand holds onto opposite (Right) temple to pull head down toward the ear with a little overpressure. Do not bend the trunk, only your head to your ear.

Upper Trapezius Stretch: L sidebend your head down toward your L ear, but now rotate your face toward the opposite (right) shoulder. Head is also slightly bent forward in front of the trunk. Same side (left) hand holds onto the opposite (right) temple.

Levator Scapula stretch: Turn your face to your left armpit, about 45 degrees. Bring your face down toward your armpit like your are looking down at it.  Take your left hand over the top of the back your head and pull your face down toward your armpit with overpressure.  Do not bend your trunk, only your head to your armpit.

All stretches should be held for 30 seconds statically.  Feel stretch pain as the tight muscle tissue elongates, but do not stretch so that it is a strong pain or that makes you sore after.  You should feel looser and lighter when done!

Shoulder rolls: Sit with good upright posture.  Bring both shoulders forwards, up and then back in a circular motion.  Repeat 10 times and then repeat 10 times in the opposite direction.

To learn more about neck injuries, prevention and physical therapy treatment, give us a call today at 212-777-4374 or visit www.activecarephysicaltherapy.com.