Neck Pain Exercises for neck pain

Exercises for Neck Pain and management of headaches at Wembley Physiotherapy Clinic

The importance of neck exercises and their inclusion into physiotherapy programs should not be overlooked.  Neck exercises are ever more important in management of headaches and during a rehab program following injury or trauma. Physiotherapists are extremely well placed to provide the perfect rehab strengthening and conditioning programs for neck pain.

Headaches, chronic tiredness, migraines

Migraine headaches, tension headaches

Physiotherapy Exercises for neck pain and classes for neck pain

Many Perth Physiotherapy clinics offer rehab classes, conditioning classes and pilates classes including specific physiotherapy led exercise classes for neck pain, back pain and sports injuries. At Wembley physiotherapy Clinic we have a range of specific physio led classes including neck rehab and exercise classes throughout the week.

Physio exercises for neck pain

Physio exercises for neck pain at Wembley Physiotherapy clinic

Causes of neck pain-shallow breathing, the Scalenes and SCM’s

Secondary muscles of inspiration including the scalene’s and strenocleidomastoids (SCM’s) can cause neck spasm and joint restrictions. Anxiety, stress and nervouseness can contribute to tight anterior neck muscles including the scalenes and (SCM’s). The effect that stress can have on the neck and surrounding structures is also another important part of the neck pain parigm and physiotherapists can help explain why.

Secondary muscles of inspiration including the scalenes and sternocleidomastoids (SCM’s) are termed anterior neck muscles. During stress these muscles can become excessively tight compound neck tightness. Shallow breathing with increased rate but decreased depth over a prolonged time-frame can make neck pain worse by causing spasm in the anterior neck muscles.

Stretches for Traps

The Trapezius muscles – Traps

Anterior Neck Carriage and Rounded Shoulders

Neck pillows

The classic poor posture with the appearance of drooping head and rounded shoulders is sometimes referred to as “upper cross syndrome”. The “rounded shoulder” appearance is commonly seen in today’s office based society. Long hours spent leaning forward over a computer and peering down at a keyboard does little to help those with already painful necks and poor posture.  Anterior neck carriage and stooped posture places a significant strain on the neck and shoulders. To combat “upper cross” and rounded shoulders there are certain measures that physiotherapists can use to help you to take.

Neck exercises

Strengthening the weak overstretched and under-used muscles like the rear deltoids, rhomboids and upper traps can help “pull”the shoulders back.

Posture Braces, memory foam pillows, proper back packs and ergonomic assessments to help combat “poor posture”

Posture braces and pillows to help restore “normal” posture may be used in some cases. Memory foam pillows are designed to cradle the head and support the neck and shoulders. Clavicle braces are designed to “pull” the shoulders back. Many Perth physiotherapy clinics provide workplace and ergonomic assessments which may be useful in developing change in the workplace to promote healthier and more comfortable work stations for employees.

Memory foam pillows

Rear Delt Strengthening Exercises

A physiotherapist can explain, demonstrate and design a program including shoulder retraining and strengthening exercises. These may include reverse pec-flyes, bent –over dumbbell rows and reverse flyes. The rear deltoids also rely on the use of some of the muscles of the rotator cuff during certain sporting movements and they too are important muscles to include in a rehab exercise program.

Upper Back – Rhomboid Strengthening Exercises

Generally pulling the shoulders back, shoulder blades together and sticking out the chest, works well to reverse the effects of rounded shoulders.

Neck Stretches for the Sub-Occiptal Area of the Neck

The sub-occiptal area behind the base of the skull can contribute to cervicogenic headaches and tension headaches. The base of the skull and posterior neck muscles can be placed under continual stress as already mentioned and thus neck spasm and altered function can result. It is the job of your physiotherapist at Wembley Physiotherapy Clinic to help provide relief and exercises for the tight sub-occipital muscles.

Stretches for the Pec Minor, Pec Major and Biceps

The anterior chest / thoracic muscles are usually either too strong or used too much in comparison to the posterior muscles. Therefore physio programs to combat “incorrect” posture unsurprisingly focus on the opposite muscles to strengthen while stretching the overworked ones on the front.

Highly trained and professional physiotherapists at Wembley Physiotherapy Clinic are well placed to help with neck stretching, strengthening and rehab exercises. Call us today and enquire about our reabteable Hicaps physiotherapy services in Perth, we’re here and ready to help.

Physiotherapy services in Perth, WA at Wembley Physiotherapy Clinic (08) 9383 7883.