How to Perform Back and Neck Exercises for Neck Physical Therapy

If you have suffered a neck or back injury, physical therapy exercises are an important part of your recovery; however, it is extremely important that you practice them correctly to prevent further injury. With a few simple tips, you can learn a simple exercise which will help to strengthen and heal your neck and back.

Instructions

Difficulty: Easy

1. Use these physical therapy exercises when you begin to feel tense in the shoulders, upper back and lower neck. Maintaining your flexibility and range of motion is an essential part of your recovery and can also help to prevent injury in the future.
2. Cross your arms in front of your body, lifting the elbows slightly. Each hand should be placed on the opposite arm just above your bent elbows.
3. Round your shoulders forward as you lift up and push your elbows forward. Lower your chin to your chest as far as is comfortable. Do not move further than is comfortable, as these physical therapy exercises should not cause any pain whatsoever. If at any point you feel pain or discomfort, lift your head until the discomfort dissipates.
4. Breath in and out slowly and deeply as you hold the stretch. Feel how the deep inhale increases the stretch, and on the exhale, relax the muscles of your back, neck and shoulders, allowing your body to naturally fall deeper into the stretch.
5. Hold the stretch for a minimum of 30 seconds before lifting your head for a break. Lower into the stretch again, repeating the exercises at least 3 times each time, 2 or 3 times a day as needed for pain and tension relief.