Chronic Neck Pain Home Exercise Program
Here’s a quick look at some of my go-to exercises that I’d prescribe for a patient with chronic neck pain.
Very heavily influenced and guided by the JOSPT Neck Pain CPGs; I try to put an emphasis on freeing up the thoracic spine & then teaching some self-mobilizations & MWM techniques for the C-Spine.
An active treatment is always preferred over a passive treatment!
Shoulder Shrugs / Scapular Elevation
Targets your Levator Scapulae & Upper Trapezius, serving to relieve tension in the Cervical region & strengthen lower cervical musculature.
Open Books / Thoracic Opening
Targets your Rhomboids & Middle Trapezius, serving to relieve T-Spine tension & strengthen mid-back musculature.
Scapular Retractions / Shoulder Blade Squeezes
Targets your Rhomboids & Middle Trapezius, serving to relieve T-Spine tension & strengthen mid-back musculature.
Cervical Rotation SNAGs
A Mobilization with Movement Technique, serving to facilitate progressions in pain-free cervical rotation ROM.
Cervical Extension SNAGs
A Mobilization with Movement Technique, serving to facilitate progressions in pain-free cervical extension ROM.
These exercises are purely Active Range of Motion, so I’d be comfortable giving implementing this set for patient’s of all severity levels! Feel free to utilize these in your own life! Of course modify according to your tolerance & pain level, but I’ve seen this set of exercises work wonders!
