Neck And Mid Back Exercises

Are you struggling with neck and mid back pain? In this four short videos we show you some nice easy stretches and exercises to do.

At some point during our lives most of us will experience neck pain. Neck pain affects many people and can be very disabling when it prevents you to do your work or do your normal daily activities. Neck pain is the second most common musculoskeletal condition for which people seek help in the healthcare setting, after back pain.1

Neck pain are often described as pain felt in the neck area, but it can also be accompanied by other symptoms such as referred pain into the shoulder or arm, stiffness or headaches.

Neck Pain Exercises:

  1. Easy Neck stretch

Sit upright with relax shoulders. This stretch will be done to the left. Place your left hand on your head, Keep your right shoulder down. Gently pull your head to your left until you feel a stretch. Now you can move your head to different positions to get an optimal stretch. Tilt your head forward or rotate your head to look down to the left. try to hold the stretch for about 30 seconds and gently bring your head back to the starting position.

Repeat this stretch 3 times and do it on both sides. Please use this tip at your own discretion and stop if your symptoms worsen after the stretch.

Please phone us (012 361 8387) or book a session online if you need more help with your neck pain.

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2) Chin Tuck Exercise

In this exercise we show you how to do a chin tuck. This exercise can help relieve your neck pain as well as your headaches. Perform the exercise either in sitting with your head against a wall, or lying flat on your back with your head on a pillow. Do a chin tuck by retracting your neck backwards towards the wall. Make sure you don’t bend your head to much. try to relax the muscles while you do the exercise. Please stop if your symptoms worsen. You can continue if your symptoms stay the same or get better. Perform this exercise every 2 hours. Please use this exercise at your own discretion.

Do you need help with your neck pain of headaches? Please book a session with Just Physio today. Phone 012 361 8387 or book online.

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Middle Back (Thoracic) Pain Exercises

Thoracic Extension Exercise

 

In this exercise we show you how to do a Thoracic Extension (Middle Back) exercise. This exercise can help relieve your thoracic (middle back) pain. Please make sure you start with the chin tuck (In our previous video) If you have neck pain as well. Perform the exercise in sitting on a chair that is not to high. Support your head with your hands. Slowly move backwards with your middle back bending over the chair. Make sure you don’t bend your head to much. Try to relax the muscles while you do the exercise. Please stop if your symptoms worsen. You can continue if your symptoms stay the same or get better. Perform this exercise every 2 hours. Please use this exercise at your own discretion.

Do you need help with your middle back and/or neck pain? Please book a session with Just Physio today. Phone 012 361 8387 or book online.

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2) Thoracic Rotation Exercise

In this exercise we show you how to do thoracic rotation. This exercise can help relieve your mid back (thoracic) pain. Perform the exercise in sitting. Rotate your body as far backwards as possible. Try to relax the muscles while you do the exercise. Please stop if your symptoms worsen. You can continue if your symptoms stay the same or get better. Perform this exercise every 2 hours. Please use this exercise at your own discretion. Do you need help with your mid back pain or neck pain? Please book a session with Just Physio today. Phone 012 361 8387 or book online.

Book your Appoinment

 

Please leave a comment if you need help with the exercises or if you have ideas for new topics that you want us to cover.

Written by: Adrien Dannhauser (BPhyst)
Video’s done by: Nina Myburg (BPhyst)
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