Neck and Upper Back Exercises Level 2 v2
Neck and Upper Back Exercises - Level 2
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
- Author ID: GE
- Leaflet ref: Tpy 024
- Version: 2
- Leaflet title: Neck and Upper Back Exercises Level 2
- Date Produced: January 2024
- Expiry Date: January 2026
Disclaimer
Not all exercises are suitable for everyone and while every precaution was taken in selecting these exercises, they do not come without risks. If you have any concerns regarding injury, or whether or not you undertake any of the exercises, then you should consult your General Practitioner (GP) or Physiotherapist prior to commencing any exercises shown here.
It is quite normal to feel some discomfort following exercise, but it is important that this discomfort eases within 2 hours of finishing the exercise and doesn’t have an overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of reference, they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Instructions
- Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery.
- Each exercise is repeated a number of times (for example, 5 or 10 times) to build up strength and flexibility. The repetitions make a ‘set’.
- The number of repetitions is a guide and can be increased or decreased according to pain levels. If the exercise causes pain that lasts for more than 2 hours after finishing the exercise, then decrease the repetitions.
- Complete each exercise slowly and in a controlled manner, you should take your time and not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse overall.
Contact Information
Leigh Health Centre
Telephone: 0300 707 1597
Email: wwl-tr.leighphysio@nhs.net
Platt Bridge Health Centre
Telephone: 0300 707 1772
Email: wwl-tr.mskphysio-bostonhouse@nhs.net
Wigan Health Centre, Boston House
Telephone: 0300 707 1113
Email: wwl-tr.mskphysio-bostonhouse@nhs.net
Therapy Department- Wrightington Hospital
Telephone: 01257 256305
Email: wwl-tr.therapyadmin@nhs.net
Neck and Upper Back Level 2 – Exercises 1 to 12
|
Stand or sit.
Clasp your hands behind your head. While breathing out, let the weight of your arms stretch neck and upper trunk downwards.
Hold stretching for approx. 5 secs.
Repeat 5 times. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
Sit with your hands behind your head.
Bend your head backwards as far as is comfortable.
Hold for approx. 5 secs.
Repeat 5 times. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
Sit upright.
Tilt your head toward one shoulder until you feel the stretch on the opposite side. Using your hand gently pull your head further to the side.
Hold for approx.5 secs. Repeat to other side.
Repeat 5 times each side. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
Sit upright.
Turn your head to one side until you feel a stretch. Using your hand gently push your head further round.
Hold for approx. 5 secs. Repeat to other side.
Repeat 5 times each side. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
Sit straight-backed.
Pull your chin in. At the end position push your chin carefully further backwards with your fingers.
Hold for 5 seconds and feel the stretch in your neck.
Repeat 5 times.
Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
On your hands and knees, position your hands under your shoulders and knees under your hips.
Hollow and then arch your back by tilting your pelvis backwards and forwards.
The movement can be enhanced by lifting your head as high as possible when hollowing your back and tucking your head between your shoulders when you arch your back.
Hold each position for a couple of seconds only.
Repeat 10 times in each direction. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
On all fours, put your hands under your shoulders and knees under your hips. Keep your spine in a neutral position.
Reach one arm under the other armpit and then bring the arm back and reach towards the ceiling.
Note: Focus on the movement from your upper back.
Repeat 10 times to each direction. Sets 2.
Stop if the exercise makes you feel dizzy or unwell.
|
|
Sit upright.
Try to bend your head backwards while resisting the movement with your hand(s).
Hold approx. 5 secs.
Repeat 5 times. Sets 3..
|
|
Sit upright.
Try to bend your head forward while resisting the movement with your hand(s).
Hold approx. 5 secs.
Repeat 5 times. Sets 3.
|
|
Sit upright.
Try to turn your head to one side while resisting the movement with your hand.
Hold approx. 5 secs. Repeat on the other side.
Repeat 5 times each side. Sets 3.
|
