Exercise program for cervicalgia
Exercise program for neck pain and stiffness. Designed for patients who have completed their physiotherapy treatment and need to maintain mobility and prevent relapses. All movements should be gentle and controlled, never forcing at the end of the range of motion.
Warning signs — consult your physiotherapist if you experience:
- •Dizziness, vertigo, or blurred vision during the exercises
- •Pain radiating down the arm or causing tingling in the fingers
- •Severe headache triggered by the movements
- •Painful clicking or a sensation of joint locking
Phase 1 — Gentle mobility
Goal: restore range of motion without pain. Slow movements without forcing. If you feel pain, reduce the range of motion.
Cervical rotations
10 repetitions to each sideSeated with good posture, slowly turn your head to the right, trying to bring your chin toward your shoulder. Hold for 5 seconds and return to center. Repeat to the left.
Do not force if you feel a block. Over time the range will increase on its own.
Cervical flexion-extension
10 repetitionsSeated, gently lower your chin toward your chest (flexion). Hold for 5 seconds. Return to center and gently look up toward the ceiling (extension) without letting your head drop back abruptly.
Extend only as far as is comfortable; do not tilt your head all the way back.
Lateral tilts
10 repetitions to each sideSeated, tilt your right ear toward your right shoulder (without raising the shoulder). Hold for 5 seconds. Return to center and repeat on the other side.
Cervical retraction (chin tuck)
15 repetitionsSeated with good posture, draw your chin straight back (as if making a double chin) without tilting your head. Hold for 5 seconds. It is a small movement but essential for correcting forward head posture.
You can do this with your back against a wall for reference.
Phase 2 — Stabilization
Goal: strengthen the deep neck muscles to prevent relapses. Add when phase 1 movements are pain-free.
Cervical isometrics
3x8 seconds in each direction (4 directions)Seated, place the palm of your hand on your forehead and push your head against your hand WITHOUT any movement (the hand resists). Hold for 8 seconds. Repeat with the hand on the back of the head, on the right side, and on the left side.
Use gentle to moderate force, not maximum. Breathe normally.
Upper trapezius stretch
3x30 seconds each sideSeated, grip the edge of the chair with your right hand (to anchor the shoulder). With your left hand, gently tilt your head to the left until you feel a stretch on the right side of your neck. Hold for 30 seconds.
Chin tuck with resistance
3x10 repetitions with 10s holdLying face up without a pillow, perform a chin tuck (press the back of your head into the floor). Hold for 10 seconds while relaxing the rest of your body.
Head lifts in supine
3x10 repetitionsLying face up, perform a chin tuck and lift your head 1-2 cm off the floor while keeping your chin tucked. Hold for 5 seconds and lower slowly.
If this causes headache or dizziness, skip this exercise.
Phase 3 — Prevention and maintenance
Goal: integrate postural habits and regular exercise to avoid relapses. Maintain indefinitely 3 times per week.
Active break every 45 minutes
Every 45 minutes during the workdayIf you work seated/at a computer, every 45 minutes stand up and perform: 5 cervical rotations to each side + 5 chin tucks + 10 shoulder shrugs. Total: 1 minute.
Row with resistance band
3x15 repetitionsStanding, attach a resistance band at chest height (on a door handle). Pull with both arms backward, squeezing the shoulder blades together. Hold for 3 seconds and return slowly.
Alternative without a band: squeeze your shoulder blades against the wall.
Wall angel exercise
3x10 repetitionsStanding with your back, head, and arms against the wall (hands-up position). Slide your arms up and down without lifting them off the wall. It is like making a vertical snow angel.
If you cannot rest your head against the wall, work on cervical retraction first.
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