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.