Neck and Upper Back Exercises Level 3
Neck and Upper Back Exercises - Level 3
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
- Author ID: GE
- Leaflet Ref: Tpy 025
- Version: 2
- Leaflet title: Neck and Upper Back Exercises Level 3
- 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 should partake in 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 3 - Exercises 1 to 8
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Adopt a crawling position.
Let your arms slide along the floor as far as possible. Push your bottom back and down and the chest towards the floor.
Breathe out while doing the exercise. Hold for 10 seconds.
Repeat 5 times. Sets 3
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Lie face down, leaning on your elbows/forearms, or your hands if possible.
Arch the small of your back by pressing your pelvis and stomach to the floor. Now bend your upper back upwards, keeping hands/forearms on the floor.
Hold approx. 10 secs. Repetitions 5. Sets 3.
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Lie face down. A rolled-up towel can be placed under your forehead for comfort. Take your arms out to a 90 degree angle, bend your elbows with thumbs pointing inwards.
Tighten the muscles between your shoulder blades and lift your arms. Do not lift your elbows above your body.
Hold 5 seconds. Repeat 5 times. Sets 3.
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Lie on your stomach. A rolled-up towel can be placed under your forehead for comfort. Your arms should be over your head in a Y-position (approximately 135 degrees to the side).
Lift your arms up and squeeze your shoulder blades in (towards your spine) and down (towards your buttocks) and hold for 5 seconds.
Repeat 5 times. Sets 3.
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Lie face down. Support your body weight on your forearms and toes. If it is too challenging then this can be done on your knees, rather than toes, but still try to keep your back straight and your knees as far back as possible if you do.
Tighten your stomach muscles and keep your neck and back straight.
Hold for as long as possible. Repeat 5 times.
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Lie on your side with your knees bent. Support your body weight on your forearm and knee.
Tighten your stomach muscles and keep your neck and back straight.
Hold for as long as possible. Repeat 5 times.
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Lying on your back with your knees bent. Bend your chin towards your chest and lift your head.
Lower your head while keeping your chin as close as possible to your chest.
Repeat 10 times. Sets 3.
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Stand or sit holding a weight of some sort in your hands. The weight could be a bag weighted with household objects.
The weight should be heavy enough to provide resistance, but not too heavy that you struggle to lift it.
Pull your shoulders up towards your ears and raise the weight up towards your chin.
Hold for approx. 1 – 2 secs. Lower your shoulders and arms.
Repeat 10 times. Sets 3.
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