If you are struggling with neck pain and/or stiffness try these helpful tips and exercises to get you moving again.

As Chartered Physios these are things that we have found to be useful when dealing with these issues through our combined 40 years experience in the Health & Fitness industry. 

1. Recognise | In the absence of trauma, pain in the neck and shoulder regions often relates to a number of factors including psychological stress, sleep/recovery and general health as well as musculo-skeletal factors. Being aware of this and where possible adjusting contributing factors is likely to be a key part of symptom resolution. 

2. Desensitise | decrease tissue sensitivity and pain with myofascial rolling and neural mobilisation locally and in surrounding muscles. Try massaging the neck, shoulder and upperback muscles either manually or with a roller.

3. Tissue Capacity with Loaded Movement | use graduated, progressive resistance exercises to build tissue strength and capacity of the neck and shoulder muscles. It is often useful to start with isometrics (muscle contraction without movement) before progressing to typical isotonic exercises - a health professional such as a Physiotherapist can help you with finding the right variations for the stage you are at. Also incorporate exercises to work your entire body (both resistance based & ones that challenge your cardio vascular system) to promote health & wellness and aid your recovery. 

Check out this short video to see an examples of exercises for neck pain and stiffness.

*These are suggestions only and do not constitute medical advice. We always endorse seeing a health professional.