Here you will find an instructional guide for home exercise that has been created to help you manage your chronic neck pain or condition.
Try these exercises at least twice a day – after you wake up in the morning and before going to bed at night. It is important to note that you should have a conversation with your care provider before initiating a new physical activity regimen that may affect your condition.
Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.