GENERAL INFORMATION:

What is it? A cervical neck strain occurs when the neck is turned too quickly, forced to bend, or twisted beyond its normal range of motion. This can cause stress and stretching of muscles, tendons, ligaments, nerves, or other neck tissues. Consult your caregiver for additional information on treating your injury.

Do's and Don'ts: Caregivers may advise you to exercise while remaining pain-free. If your injury doesn't improve, contact your caregiver.

Exercises:

• Neck Glides: Keep your chin parallel to the ground. Slide your head backward and hold for 3 seconds. Return to the starting position and repeat 10 times.
• Shrugs: Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back, pinching your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
• Side Bends: Pull your head (using your hand) towards your shoulder until you feel your neck muscles stretch. Hold for 5 seconds. Repeat on the other side and hold for 5 seconds. Repeat 5 times on each side.
• Forward Flexion: Keep your back straight, gently pull your head down (using both hands), and hold for 10 seconds. Return to the starting position and repeat 5 times.
• Head Rotations: Sitting or standing, turn your head to the right as far as possible without pain and hold for 1 second. Turn your head to the left as far as possible. Hold for 1 second. Repeat 20 times on both right and left sides.