Do you suffer from neck pain and want to get relief without relying on medication or surgery? Physical therapy is the solution you've been searching for! Physical therapy involves a variety of techniques and exercises that can help reduce pain, improve flexibility, and strengthen your neck muscles. Here are five highly effective physical therapy techniques that will help treat your neck pain:
Massage and stretching: Our experienced physical therapists will use gentle pressure and stretching to increase blood flow, reduce muscle tension, and restore range of motion in your neck.
Therapeutic exercises: Our therapists will work with you to perform exercises that will strengthen your neck muscles, improve posture, reduce strain, and alleviate pain.
Postural correction: Our experts will help identify postural problems and teach you techniques to correct them. This may involve exercises to strengthen the muscles that support good posture, as well as ergonomic adjustments to your workspace or sleeping position.
Functional movement training and lifting technique: We will help you learn proper form and technique for exercises and movements to reduce strain and risk of injury.
Modalities: We will use a combination of modalities to alleviate neck pain, including ice and heat therapy, electrical stimulation, and the use of a theragun or hypervolt to apply deep tissue massage.
Exercises FOr Neck Pain You Can Try
If you're looking for exercises to complement your physical therapy treatment and reduce neck pain, here are some that our therapists recommend:
Scalene stretch: Sit on a chair or bench with your back straight and your feet flat on the floor. Reach your right arm over your head, placing your right hand on your left ear. Gently pull your head to the right, feeling a stretch on the left side of your neck. Hold for 30-60 seconds, then repeat on the other side.
Upper trap stretch: Sit or stand with your back straight and your arms by your sides. Tilt your head to the right, bringing your right ear toward your right shoulder. Place your right hand on your head and gently pull your head further to the right, feeling a stretch on the left side of your neck. Hold for 30-60 seconds, then repeat on the other side.
Scapular strengthening with prone T and A: Lie face down on a swiss ball with your arms hanging straight down toward the floor. Lift your arms up, keeping them straight, until they are level with your shoulders (T position). Hold for 2 seconds, then lower your arms. Next, lift your arms up and out to the sides, forming a Y shape with your body (A position). Hold for 2 seconds, then lower your arms. Repeat 10-15 times in 3-4 sets.
Thoracic spine mobility on a foam roller: Lie on your back with a foam roller under your shoulder blades. Place your hands behind your head and lift your hips off the ground, using your feet to roll the foam roller up and down your upper back. Repeat for 1-2 minutes.
Chin tucks: Sit with your back straight and your shoulders relaxed. Gently tuck your chin toward your chest, feeling a stretch at the back of your neck. Hold for 5-10 seconds, then release. Repeat 10-15 times.
Honestly, a full spine mobility circuit is a great way to keep the stiffness away and keep your neck healthy. Here is a video we shot for full spine mobility.
Remember, it's important to perform these exercises with proper form and within your limits. If you experience pain or discomfort during any of these exercises, stop immediately and consult with your physical therapist.
When you work with our physical therapists, they will create a personalized treatment plan based on your specific needs and goals. This plan will involve a combination of these techniques, as well as other therapies such as ultrasound or traction. Our physical therapy sessions are engaging, enjoyable, and typically last 30 minutes to an hour.
In addition to our physical therapy sessions, our therapists will recommend exercises and stretches for you to do at home to complement your treatment. These will include simple stretches and strengthening exercises, as well as lifestyle adjustments such as practicing good posture and avoiding activities that aggravate your neck pain.
Physical therapy is the ultimate solution to treat neck pain and improve your quality of life. Our physical therapists are here to help you feel better and get back to doing the things you love. If you are looking for a Bellevue physical therapy clinic get in touch with us today to learn how you can start feeling better!