New neck pain exercises

These exercises are designed to gently support your recovery from neck pain. It's normal to feel some mild discomfort when you start.

A little discomfort during or after the exercises is okay, as long as it gradually settles and doesn't persist or get worse. Try to stay within your comfort zone and avoid pushing through sharp or intense pain.

If you notice any tingling, numbness, or pins and needles, stop the exercises and seek medical advice.

If you develop limb weakness or start dropping things, please seek urgent medical attention.

If you develop new headaches that feel unusual for you, speak with a healthcare professional before starting any exercise.

Stop or modify the exercises if you have a significant flare-up or experience any unusual symptoms.

If your symptoms get worse or don't start to improve over time, speak to a healthcare professional for further guidance.

Explanation: Sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps sets: this means a group of reps done together before you take a break.

Example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Cervical range of movement: rotation


	Sets: 1 Reps: 10 Freq: every few hours Sit or stand tall and imagine a rope gently pulling the back of your head upward to lengthen your neck Slowly turn your head to one side to look over your shoulder - don't push into pain, just go as far as feels comfortable. Keep your head from moving forward while you do this Return your head to the centre, then repeat on the other side.

Cervical range of movement: side bending


	Sets: 1 Reps: 5 Freq: every few hours Hold: 5 Sit or stand tall, as if a string is gently pulling the top of your head upward Tuck your chin slightly, keeping your head level Without turning your head, slowly tilt your head to the side-bring your ear gently toward your shoulder Return to the middle (neutral) position Relax your chin tuck Repeat on the other side.

Chin tucks


	Sets: 1 Reps: 5 Freq: every few hours Hold: 5 Sit or stand tall with your shoulders relaxed Look straight ahead at something in front of you Gently move your head straight back, like you're making a "double chin." Lightly place a finger on your chin to guide the motion Slowly return to the starting position Keep your eyes and head level-avoid tilting your head up or down Move slowly and gently; you should feel a mild stretch, not pain Relax your shoulders and jaw throughout the exercise.

Deep neck flexors


	Sets: 1 Reps: 5- build to 20 Freq: three times a day Hold: build hold up to 10 seconds as pain allows Sit with the back of your head resting against a wall Place one hand gently on the front of your neck, just above your collarbone, to feel for any unwanted tension Try to keep your jaw relaxed - placing your tongue gently on the roof of your mouth can help Gently slide the back of your head up along the wall as if you're trying to grow taller As you do this, your chin will automatically drop slightly Focus on keeping the muscles under your fingers relaxed and avoid tightening them Hold this position for the recommended time, then slowly return to the starting position.

Scapular setting


	Sets: 3 Reps: 5 Freq: three times a day Hold: 5 Sit or stand tall with your shoulders relaxed Clasp your hands gently in front of you Slowly squeeze your shoulder blades together, like you're trying to pinch something between them Keep your shoulders level-don't shrug them up or push them down Focus on moving your shoulder blades, not your arms.