Neck pain is one of the most common complaints, especially for those who spend too much time working in their offices.

It is believed that up to 70% of people will be affected by neck pain in their lifetime, and it can happen without injuries.

Exercises may be an effective way to enhance your flexibility, and reduce neck pain, so here are some helpful physical therapy exercises for neck pain.

What causes neck pain?

There are too many reasons that may cause neck pain, such as the following:

1- Injuries:

Injuries including falls, sports injuries, or car accidents, are among the reasons for neck pain.

2- Diseases:

Diseases like Meningitis, Cancer and Rheumatoid arthritis may cause neck pain.

3- Muscle Tension:

Muscle tension is among the most common reasons for neck pain, due to uncomfortable sleeping positions, poor posture, and repetitive strain injuries (RSI).

4- Degenerative discs:

Herniated discs and Bulging discs, are also among the reasons for neck pain.

Physical Therapy exercises for neck pain

One of the most effective ways of neck pain treatment is exercises, so here are some exercises that can help reduce neck pain such as the following:

1- Wall push-up:

Wall Push-up exercises can help you in strengthening your shoulders and enhances neck muscles.

Stand in front of the wall, with two to three feet of space between you and the wall.

Put your hands up against the wall, about shoulder height apart. Straight your arms and slowly flex your elbows to move your body closer to the wall. Repeat this exercise 10 times, for one or two sets.

2- Head and shoulder rolls:

This exercise also can be used to warm up before the other exercises.

Simply lift and roll your shoulders while keeping your head upright while performing a shoulder roll.

Between each roll, take a moment to unwind. Roll 10 times forward and 10 times back.

Exercises to avoid

There are exercises that can be helpful, but also there are exercises that can harm your neck, so; you should avoid the following:

⦿Avoid doing crunches or sit-ups, since they can put a strain on your neck vertebrae.
⦿Weightlifting.
⦿Pulldowns.

We also advise following the guidelines of physical therapy exercises for neck pain.