Best Physiotherapy Exercises for Neck Pain Relief
- Published on
- Kurt Johnson
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Introduction
Neck pain is a prevalent issue among corporate professionals in London, often caused by poor posture, prolonged desk work, and stress. Research from the NHS indicates that 30-50% of adults experience neck pain annually, with office workers at the highest risk (NHS). Fortunately, targeted physiotherapy exercises can help alleviate discomfort, improve mobility, and prevent recurrence.
In this guide, we explore the best physiotherapy exercises for neck pain relief, provide step-by-step instructions, and discuss the optimal frequency and intensity to maximise recovery.
Top Physiotherapy-Recommended Exercises for Neck Pain Relief
1. Chin Tucks (Posture Correction)
This exercise helps strengthen the deep neck muscles and correct forward head posture.
How to Perform:
- Sit or stand upright with your shoulders relaxed.
- Slowly tuck your chin in towards your chest while keeping your gaze forward.
- Hold for 5 seconds, then release.
- Repeat 10 times twice daily.
Progression: Increase the hold time to 10 seconds as your muscles strengthen.
2. Neck Side Stretches
Reduces tension in the upper trapezius and scalene muscles.
How to Perform:
- Sit upright and gently tilt your head to the right, bringing your right ear towards your shoulder.
- Hold for 20-30 seconds, then switch sides.
- Perform 3 sets per side.
Progression: Apply gentle pressure using your hand to deepen the stretch.
3. Shoulder Blade Squeezes
Improves upper back strength and promotes better posture.
How to Perform:
- Sit or stand tall with your arms by your sides.
- Squeeze your shoulder blades together while keeping your neck relaxed.
- Hold for 5 seconds, then release.
- Repeat 10 times, twice daily.
Progression: Use a resistance band for added challenge.
4. Upper Trap Stretch
Targets the upper trapezius, a common area of tightness.
How to Perform:
- Sit with one hand holding onto your chair for support.
- Use the other hand to gently pull your head towards your opposite shoulder.
- Hold for 20-30 seconds, then switch sides.
- Perform 3 sets per side.
Progression: Increase the hold duration as flexibility improves.
5. Neck Rotations
Improves range of motion and reduces stiffness.
How to Perform:
- Sit upright and slowly turn your head to the right until you feel a gentle stretch.
- Hold for 5 seconds, then return to the centre.
- Repeat on the left side.
- Perform 10 reps per side.
Progression: Increase hold time to 10 seconds.
How Often Should You Perform These Exercises?
To see effective relief from neck pain, follow these guidelines:
- Daily Frequency: Perform each exercise at least twice daily.
- Intensity: Work within a comfortable range; never force a movement that causes sharp pain.
- Progression: Gradually increase hold times and repetitions over 2-4 weeks.
For persistent pain, a consultation with a physiotherapist at One Body LDN can ensure a tailored rehabilitation plan.
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The Role of Physiotherapy in Neck Pain Recovery
Physiotherapy plays a critical role in relieving neck pain and preventing its recurrence. At One Body LDN, our specialists use manual therapy, soft tissue release, and personalised exercise programmes to help patients recover quickly and effectively.
Benefits of Professional Physiotherapy:
- Faster Recovery: Tailored treatments that address the root cause of pain.
- Preventative Care: Reduces the risk of recurrent neck pain and injuries.
- Comprehensive Approach: Includes posture correction, ergonomic advice, and guided rehabilitation exercises.
Conclusion
Neck pain is a common issue among corporate professionals, but targeted physiotherapy exercises can provide lasting relief. By incorporating these exercises into your daily routine and seeking expert physiotherapy when needed, you can significantly reduce discomfort and improve your quality of life.
At One Body LDN, our award-winning physiotherapists specialise in treating neck pain through personalised rehabilitation programmes.
Book your session today or claim a free assessment to start your journey to a pain-free life.
Neck Pain Treatment FAQs
How long does it take to see results from neck physiotherapy exercises?
Most patients notice improvements within 2-4 weeks if exercises are performed consistently.
Can these exercises help with tech neck?
Yes, they are specifically designed to counteract the effects of prolonged screen use.
Should I stop exercising if my neck pain worsens?
If the pain increases, stop the exercise and consult a physiotherapist.
Can physiotherapy prevent future neck pain?
Yes, physiotherapy improves posture, strengthens muscles, and reduces the likelihood of recurrence.
Are these exercises covered by private health insurance?
Yes, physiotherapy sessions at One Body LDN are covered by Bupa, AXA PPP, Cigna, WPA, and Healix.
(Disclaimer: The information in this post is for educational purposes only and does not replace personalised medical advice. Always consult a qualified professional for specific guidance on diagnosis and treatment.)
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