Category Archives for "Neck Pain"

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. 

Whiplash and Neck Strains – Thoracic Rotations

Increasing mobility in your middle back or your thoracic spine when it’s stiff can help you rehab and recover from those Whiplash and neck strain injuries. As a result, you can utilize the entire mobility of your spine and also improve the overall functional movement of your body!

Start by taking a wider stance, cross your hands over your opposite shoulders and pull in your inner core muscles. Without rotating the hip or pelvis, turn the body leading with the shoulder in one direction until you reach the barrier of your full range of motion. Then turn the body leading with the other shoulder into the opposite direction until you reach the barrier of your full range of motion. Do this for 30 reps two to three times per day.

If you’re unsure about the exercise or have 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 Strain Injuries – Progressive Core Muscle Activation

Begin with nice tall posture with the inner core muscles below your belly button engaged to keep the entire spine in neutral. You want to maintain the plumb line posture and only move your shoulder and arms throughout this exercise. Press the tongue up against the roof of your mouth and maintain that pressure throughout.

With a resistance band wrapped around both hands, lift your arms up to shoulder height with your elbows straight and shoulder width apart taking up the slack of the band. Then slowly move the hands outward with control taking 5 seconds and then take 5 seconds to slowly return the hands back to the start. Do this for 10 repetitions for 3 sets 3 times daily.

This exercise helps to progressively activate the core muscle stabilizers in the front of your neck called the Longus Colli.

If you have increased pain or are unsure about what is causing your neck pain, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Neck Strain Injuries – Basic Core Muscle Activation

Begin with nice tall posture with the inner core muscles below your belly button engaged to keep the entire spine in neutral. You want to maintain the plumb line posture and only move your shoulder and arms throughout this exercise.

Then press the tongue up against the roof of your mouth and maintain that pressure throughout. Lift your arms up to shoulder height with your elbows straight and shoulder width apart. Then slowly move your hands outward taking 5 seconds and then take 5 seconds to return the hands back to the start. Do this for 10 repetitions for 3 sets 3 times daily.

This exercise helps to activate the core muscle stabilizers in the front of your neck called the Longus Colli. When doing anything else just seems impossible or too painful this is a good one to start with, as long as you don’t have a major neck injury left undiagnosed.

If you have increased pain or are unsure about what is causing your neck pain, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.