As with any exercise program for the spine, none of these exercises should cause you any pain. If pain or any reproduction of your symptoms occur, discontinue performing the exercises.
The goal of this exercise is to strengthen the deep neck flexors, which are important stabilizers. Tuck chin keeping the big muscles in the front of your neck relaxed. Place the fingers and thumb of one hand on the sides of your neck to ensure that these muscles remain relaxed. As you can see in the picture, she is starting to go too far. Perform 10 times holding 10 seconds each time. Perform exercise 2 to 3 times a day to help with your neck pain.
Chin Tuck Against Wall
Using deep neck flexors push the back of your head up the wall as far as you can without firing the big muscles in the front of your neck. Think about a string pulling you up from the top of your head. Do 2 sets of 10, 10times a day.
Pectoralis Stretch in Doorway
Put hands on door jam between ear and shoulder level. Put one foot slightly in front of the other and gently lean forward until you feel a stretch in the front of you shoulders or chest area. Hold stretch 15-30 seconds repeat 3 times and perform stretch 2 to 3 times a day.
Thoracic Mobilization on Foam Roller
Start by lying on roller just below your shoulder blades. Use your arms to support your head and pushing with you legs, roll back and forth along thoracic spine. Do not roll into your neck or low back. Do 3 sets of 30 seconds. Do 2 times a day.