OOPS REHABILITATION
NECK - GENTLE

REST & MASSAGE

Avoid painful movements. Follow exercise instructions carefully so as not to exacerbate pain. Reduce the amount of activity so that pain is not induced. Sleep on a soft pillow that supports your neck. Try a towel wrapped around your neck to be comfortable
Rest
Wear collar during sitting or standing until it is at least moderately comfortable without. If the pain persists in lying, try the collar for sleep as well.
After 2 days, leave the collar off until pain begins to return or increases.
Each further day leave the collar off for longer periods providing pain is not severe, until you no longer need it.
Stroking.
In sitting or lying, choose the most comfortable position. With a hand flat on back and sides of neck, stroke firmly from top to bottom neck. Repeat 30 times.
Squeezing.
In sitting, grab the neck muscles and squeeze for 5 seconds. Release. Start from the top of the neck and repeat, working down and out along top shoulder muscle. Repeat each side alternately 30 times.
Thumb Kneading
In sitting, relax the neck. Using the tips of thumb and starting at the top of neck, just off the centre of the spine under the skull, knead muscles firmly in a circular motion moving slowly laterally until reached the area below the ear.
Then, returning to the centre, repeat again, one finger width down the neck.
Continue until you reached the bottom of the neck and out along the shoulder muscle. Whenever the area kneading is tender or tense, keep kneading gently over that area for thirty seconds. 

THERAPEUTIC MOVEMENT

All Movements, slowly and within comfortable limits - stop as soon as feeling pain.
Slowly move head to right and left, up and down, side to side, and draw chin and out, 20 times.
Lower chin down towards the upper chest.


Tip the head back and look upward. Then return.
Look to the side and turn the head. Then return and repeat to the other side.
Tip the ear to the side. Then return and repeat to the other side. 
Eyes ahead. Draw your chin into your neck, lengthening the back of the neck.

STRENGTHENING

All gentle strengthening exercises must be done with mild effort and no additional pain.
Deep Flexors.
on your back without pillow or a folded towel for comfort. Slowly and easily draw your chin back into neck, flattening the neck. Stop when you can't go any further or you feel you are adding effort. Breath easily & steadily throughout, keeping shoulders and back relaxed. Hold for ten seconds. Relax.
Repeat 10x. Do 3 sets per day.
Flexors.
Place hand against forehead. While holding a gentle pressure against the movement, steadily bend your neck and looking down. Stop the movement where the pain starts. Return to the beginning position.
Repeat 10x. Do three sets per day.
Lateral Flexors.
Place hand on back and side of head. While holding a gentle pressure against the movement, tilt headly gently sideways. Stop the movement where the pain starts. Return to the beginning position.
Repeat 10x. Do three sets per day. 
Rotators.
Place hand on front and side of head. While holding a gentle pressure, turn the head gently. Stop the movement where the pain starts. Return to beginning position. Repeat 10x. Do three sets per day.
Extensors.
Place hand on the back of the hea. While holding a gentle pressure, tip your head back gently. Stop where the pain starts. Return to the beginning. Repeat 10x. Do three sets per day.

EVERY 2 OR 3 DAYS RETURN TO NECK ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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