Chronic Neck pain exercises


Chronic Neck pain exercises

The above picture is from the website :

When one does strengthening exercises, satellite cells that are dormant become activated.  They divide and fuse to muscle fibers. Then the muscle grows.  It usually takes 6 weeks-8 weeks of fairly aggressive strengthening 3 to 5 x a week for growth of the muscle to occur. See the picture above to see satellite cells that are dormant (left side of picture above) and activated (right side above).   Don’t pay attention to all of the difficult terms below the pictures. The composition of the muscles changes and cells fill in and around the injured area. It is like an extra support and shield for the muscles.

From my experience I believe the 2 exercises that seem to help chronic neck pain the most are below:

The secret formula is applied below from our previous blog postings.

  1. Find the diagnoses as best you can for your neck (common impairments are herniated disc, degenerative joint disease, degenerative joint disease, facet/joint pain/stiffness, postural imbalances (head is too far forward /rounded /slumped shoulders)
  2. Perform the exercises below to build up tissue for support and restructure the muscles
  3. Rewire the nervous system pathway of pain by doing the exercise (in some cases working through pain when ok per your physician/PT/OT)
  4. Correct any biomechanical pressures that are wrong ( your posture could be wrong when you sleep, it could be wrong when you sit at your desk or in driving /see former blog post for posture corrections)
  5. Make sure there are no medical reasons not to do this exercise- this is called a contraindication


  1. Neck extension isometric (this means just keeping your head the same position) exercise. Perform pushing of the ball with the back of the head 10 x holding for 5 seconds with a moderate contraction. Perform 3 x a day 5 x a week for 8 weeks.

Neck Extension Isometric on Ball – YouTube

Image result for image of neck isometric ball extension exercise
2. Upper trapezius exercises
Perform 10 x with 3 pounds weights 3 sets, 2 x a day, 5 x a week for 8 weeks. Increase the weight 1 lb per week unless it feels too uncomfortable.  You shrug your shoulders up towards your ears.
Image result for shoulder shrugs  exercise image




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