Neck – The Cervical Spine
Prior to completing the following exercises please ensure you feel happy to do so and if you have any concerns liaise with your GP or health practioner.
Please be aware during the exercise you are likely to feel muscular effort, but not pain. You may feel muscular ache for 2 to 3 days following your exercise which is expected. If you feel a significant increase in pain, please liaise with your GP or health practioner.
Each of the exercises are demonstrated at various levels, please ensure you are working at an appropriate level for your ability.
During strength exercises, we would expect you to feel muscular ache due to fatigue during each exercise. This will guide the numbers of repetitions required for each exercise, which should increase over time as you get stronger.
Cervical Flexion Stretch
Cervical Extension Stretch
Cervical Rotation Stretch
Cervical Side Flexion Stretch
Protraction Retraction Mobility Exercise – Close the Drawer
Upper Trapezius Stretch
Cervical Flexion Strength Exercise
Cervical Rotation Strength Exercise
Cervical Side Flexion Strength Exercise
Cervical Retraction Strength Exercise - Sitting
Cervical Retraction Exercise - Chin Tuck at the Wall
Cervical Retraction Strength Exercise - Supine
Cervical Retraction Strength Exercise - Prone
Neck Injury Advice
Please see Neck Advice Documents for stretches, strength exercises and videos.