Why Neck Exercises Work
Neck pain is predominantly a neuromuscular dysfunction — specific muscles become inhibited while others overwork and tighten. Exercise corrects this imbalance at the source.
Mobility Exercises (5 min daily)
Gentle active rotation (10 each direction), lateral flexion stretch (hold 20 sec), forward and backward nodding, and upper trapezius stretch. Perform smoothly within comfortable range only.
Deep Neck Flexor Strengthening
Chin tucks: gently pull the chin straight back (not down) and hold for 5 seconds. Perform 10 reps, hourly if possible. Progress to supine chin tucks off a pillow and finally with gravity resistance.
Upper Back and Scapular Exercises
Scapular squeezes, thoracic extension over a foam roller, and band pull-aparts restore the upper thoracic posture that is inseparable from cervical alignment.
When to Stop
Any exercise that increases arm tingling, reproduces sharp shooting pain, or causes dizziness should be stopped immediately and discussed with your physiotherapist.