Neck Strain (Cervical Facet Joint Strain) - Recommended Exercises

 
 Key Points When Doing Exercises
  
  • The following exercises should be within the limits of pain.
  • If you feel dizziness during these exercises STOP immediately.
  • Repeat the exercises 4 times a day.
  • You should aim for the recommended number of repetitions.
  • If you find them hard to do aim to build up to the total number of repetitions over a few days.

 

 
Exercise 1 -  Neck Rotations
 

In a sitting position with your back straight and your feet on the floor, place your hands on your knees.  Gently turn your head to the right until you feel a tightness.  Return to the centre and stop.  Continue with 5 rotations to the right then repeat the exercise turning to the left.  

 
 
Target Repetitions = 5 
 
  
 

presented by Urmston Physio Clinic

 
   
 
 
Exercise 2  -  Neck Side Flexion 
 

In a sitting position with your back straight and your feet on the floor, place your hands on your knees.  Gently tilt your head to the right until you feel a tightness.  Imagine you are trying to touch your ear to your shoulder but do not lift the shoulder!  Return to the centre and stop.  Continue with 5 tilts to the right then repeat the exercise to the left side.        

Target Repetitions = 5 
 
 

presented by Urmston Physio Clinic

 
 
 
 
Exercise 3  -  Neck Retraction
 

In a sitting position with your back straight and your feet on the floor, place your hands on your knees.  Keeping your head level and without lifting your shoulders gently pull your head backwards.  Imagine you are trying to make a ‘double chin’. Slowly return to the start position, remembering not to lift the shoulders.       

Target Repetitions = 5
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 4  -  Wall Stretch (Trapezius) 
 

Stand with your feet shoulder width apart and your back flat against a wall.  The back of your head should touch the wall throughout this exercise.  Keeping your arms by your side, place the back of both hands on the wall.  Start by gently pushing the hands down towards the floor then tilt your head to the right until you feel a tightness in the neck.  Hold this position for 10 seconds and slowly return to the start position.  Repeat this 5 time to the right and then 5 times to the left.

Target Repetitions = 5 
 
 

presented by Urmston Physio Clinic