Category Archives for "Neck Pain"

Neck Strain Injuries – Core Stability Strength

Doing some basic core strengthening is important for a better recovery of your neck strain injury. Begin by standing tall in neutral spine posture. Avoid tilting your chin up or extending your neck backwards.

Press the tip of your tongue up against the roof of your mouth and raise your hands with both arms straight up and shoulder width apart with your thumbs pointing towards each other. Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Repeat this for 15 repetitions doing 3 sets, two times daily.

This exercise begins to rehab your neck strain injury by strengthening the deep neck stabilizing muscles of your neck in a functional standing position.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Neck Pain Injuries – Lev Scapula Muscle Stretch on Wall

To gently stretch out the right Levator Scapula muscle start by standing close to a wall. Tilt and rotate your head to the left while looking at a spot downwards to the left side of the wall without further aggravating your symptoms.

Then, slide the pinkie side of he hands up the wall towards the ceiling until you feel a stretch barrier on the right side of your neck. Hold that for 30 seconds and repeat it for 3 sets on both sides.

This is a gentle way to increase mobility in your neck if you’ve experienced an acute strain or whiplash injury. You want to avoid any increases in sharp or bad pain, but a mild stretching sensation is ok when performing this. Best research evidence - based practice indicates that early mobility and movement is good for the recovery of your neck injury after an acute strain or whiplash.

If you’re unsure about the exercise or have any uncertainty about where you’re at with your neck, consult your local Physiotherapist before continuing. 

Neck Pain Injuries – Lev Scapula Muscle Stretch

To stretch out the left Levator Scapula muscle, bring your right hand back and behind your head with the pads of your fingertips on the first two vertebrae of the neck. Bring the left hand behind sliding it down your back keeping your elbow pointing up.

Begin to look with your eyes to a spot down on the right side of the floor. With your right hand, gently pull the left side of the neck and head away from your left shoulder until you feel a stretch barrier on the left side. Hold that for 30 seconds and repeat it for 3 sets on both sides.

This is a great way to improve mobility in your neck if you are experiencing chronic stiffness, tightness or pain from prolonged sitting, sports or have old whiplash injuries that are haunting you.

If you’re unsure about the exercise or have any uncertainty about where you’re at with your neck, consult your local Physiotherapist before continuing. 

Neck Strain Injuries – Standing Neck Rehab Level 2

Begin by standing with your back against a wall and in tall neutral spine posture. Then roll up a towel and place it behind your head against the wall for support in neutral. Avoid tilting your chin up or extending your neck backwards.

Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other. Take up the slack in the elastic band. Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition.

 Repeat this for 10 repetitions doing 3 sets, two times daily.

This exercise begins to rehab your neck strain injury by further strengthening the deep neck stabilizing muscles of your neck in a functional standing position.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Neck Strain Injuries – Standing Neck Rehab Level 1

If you’ve strained your neck, you want to let the initial part of the acute injury settle down first. Once you can tolerate it, then doing some basic core strengthening is important for a better recovery of your neck strain injury.

Begin by standing with your back against a wall and in tall neutral spine posture. Then roll up a towel and place it behind your head against the wall for support in neutral. You want to avoid tilting your chin up or extending your neck backwards.

Press the tip of your tongue up against the roof of your mouth and raise your hands with both arms straight up and shoulder width apart with your thumbs pointing towards each other.

Then slowly abduct the arms out for 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Repeat this for 15 repetitions doing 3 sets, two times daily.

This exercise begins to rehab your neck strain injury by strengthening the deep neck stabilizing muscles of your neck in a functional standing position. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing. 

Neck Strain Injuries – Side-Planks on Elbow

This is a strengthening exercise for your neck.

Start by positioning yourself in right side lying. Position your right forearm on the ground with your low back and legs straight, feet together and your inner core muscles engaged below your belly button.

Keep your low back flat and your body in a straight line as you lift your right hip off the ground so your body weight is supported by your arm, shoulder and foot. Then raise your left arm straight up pointing your hand to the ceiling and lower it back down. Do this arm motion ten times for a total of ten repetitions on each side, twice per day.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Neck Whiplash Injuries – Eccentric Punches

To strengthen the core stability muscles of the neck, start by securing a resisted band at shoulder height. Bring your posture nice and tall and press the tip of your tongue up against the roof of your mouth. Then wrap the band around your hand and straighten your elbow out to have the slack taken up with a low level of resistance.

With your opposite hand pull the resistance band even more into your body allowing the left elbow to bend to 90 degrees towards the side of your body. Then release with your opposite hand and slowly straighten your left elbow with a controlled punching forward motion. Repeat this for 10 repetitions doing 3 sets daily on each side.

This exercise is great for strengthening the upper core stability muscles of your neck. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 


Chronic Neck Pain: Arm Raises On Hands & Knees

Start by going into a 4 point position on your hands and knees. Make sure your posture is neutral, so that you are keeping the head up, chin slightly tucked in, shoulder blades strong so they don’t collapse, and the low back with a slight downward curve.

With core muscles engaged, squeeze a ball with your right hand. While you maintain the ball squeeze and focus on keeping the shoulder blades strong so they don’t collapse inwards. Extend your left hip and leg backwards (lead with your heel) & lift the right elbow up to the body and rotate the arm and hand upwards. Then bring the hand down by rotating at the elbow only. Rotate the arm back up into external rotation so the arm is parallel with the ground again and then bring it back down.

Staying strong in neutral spine alignment is important! Repeat this 10 times, doing 3 sets on each side.

By strengthening the rotator cuff and the movement strategy of the entire shoulder, you can develop better core muscle activation patterns to help you overcome your chronic neck pain. 

Neck Strain Injuries – Resisted Ball Punch Ups – Vancouver and Burnaby Physio

Start by having a light resistance band wrapped around the hand. Anchor the other end of the band under your foot. Place the bottom side of your fist on a soft small ball on the wall with the slack taken up on the band. Place your other hand on the wall without a ball underneath it.

With tall neutral spine posture, punch your right fist on the ball and the left hand up the wall towards the ceiling leading with your elbows drawing a slight “V”. Hold it at the end range of this motion for a full second and then return it back down to the start position. Make sure the entire spine remains nice and still.

Repeat this for 10 repetitions for 3 sets daily.

This rehab strengthening exercise can help with neck and core stability strengthening of your upper body that will help support a stronger neck. If you’re unsure about the exercise or have uncertainty about where you’re at with your neck rehab, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Whiplash and Neck Strains – Arm Raises With Band Resistance

Start by wrapping a closed loop resistance band around your open hands. Taking up the slack of the band by adding a constant resistance, keep the forearms parallel to each other by tucking the elbows in close to your sides.

Make sure you create train tracks and not chicken wings with the alignment of the forearms and elbows. Reach the hands upwards stopping at 3/4 of the way up with the forearms aligned and constant isometric resistance into the looped band.

Slowly lower the hands back down with control until the elbows reach your sides again. Repeat this for 10 repetitions doing 3 sets daily.

This will help you in the rehab of your whiplash and neck strain injuries. If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your neck or whiplash related injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.