Neck pain: physiotherapy exercises

Stages of rehab

1. Gentle mobility in every direction, without forcing.
2. Activation of the deep neck flexors (chin tucks) and posture control.
3. Progressive strengthening of the neck and shoulder girdle.

Recommended exercises

Active Assisted Cervical Extension MobilizationActive assisted cervical extension mobilization, 3 sets, 8 repetitions Active Cervical Extension MobilizationActive cervical extension mobilization, 3 sets, 10 repetitions, slow and controlled movement Active Cervical Flexion MobilizationActive cervical flexion mobilization, 3 sets, 10 repetitions Active Cervical Flexion/Extension MobilizationActive cervical flexion/extension mobilization, 3 sets, 10 repetitions Active cervical protractionActive cervical protraction, 3 sets, 10 repetitions Active Cervical RetractionActive cervical retraction, 3 sets, 10 repetitions, slow and controlled movement Active Cervical Rotation MobilizationActive cervical rotation mobilization, 3 sets, 10 repetitions per side Active Mobilization of Cervical Flexion and ExtensionActive mobilization of cervical flexion and extension, 3 sets, 10 repetitions Active-Assisted Cervical Flexion MobilizationActive-assisted cervical flexion mobilization, 3 sets, 10 repetitions Active-assisted cervical retractionActive-assisted cervical retraction, 3 sets, 10 repetitions Active-assisted cervical rotation mobilizationActive-assisted cervical rotation mobilization, 3 sets, 8 repetitions per side Cervical Retraction with OverpressureCervical retraction with overpressure, sitting or standing, 3 sets, 8 repetitions, slow movement

See all neck exercises →

Practical tips

• Take regular breaks from the screen and vary your positions.
• Avoid sudden movements or unsupervised manipulation.
• Seek advice if you have pins and needles in your arms, dizziness, or after an injury.

Frequently asked questions

What exercises relieve neck pain?

Chin tucks, gentle rotations and side bends, and strengthening the muscles between the shoulder blades are the most commonly used exercises. Your physio tailors the program.

Should I keep my neck still?

No, unless a doctor advises it after an injury. Keeping the neck moving helps recovery.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.