OOPS REHABILITATION
NECK - MODERATE

MASSAGE & MOBILISATION

Allow moderately painful movements in daily activities. Be comfortable at rest. When lying for sleep, use a comfortable pillow.   
Stroking Massage
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 Massage
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. 

Shearing Massage   

In sitting, looking ahead, relax your neck. Place the border of your hand on the side of the neck, below the ear. Firmly run the edge of the hand back and forward across the neck, pulling the relaxed muscle and letting the neck roll a little with the pressure. Repeat 10x.
Advance down the neck one hand border width at a time and repeat.
Repeat until reached the bottom of the neck. 
Joint Mobilisation
Place the pivot (the border of hand) at the side of neck just below the ear. Tip your ear over the pivot until resistance or pain. Then straighten. Repeat 10 times. Move the pivot down the depth of the border of your hand. Repeat 10x. Continue until you have reached the corner of the neck and shoulder. Do to the left & right

THERAPEUTIC MOVEMENT

Slowly repeat the below movements, stopping at resistance or pain. Repeat every 2 hours.
Flexion
Lower chin down towards the upper chest. Return. Repeat 20x


Extension
Tip the head back and look upward. Then return. Repeat 20x 
Rotation
Look to the side and turn the head. Then return and repeat to the other side. Repeat 20x
Trapezius Stretch.
In sitting, place hand over head above opposite ear. Hold other hand behind back. Draw head to the side until you feel a gentle tension in the opposite shoulder-neck muscle. Hold 10secs.
Repeat the other side. Repeat each side alternately 5x.
Deep Neck Flexors.
Eyes ahead. Draw your chin into your neck, lengthening the back of the neck. Hold 10 seconds. Repeat 10x 

STRENGTHENING

Perform all gentle strengthening exercises 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 head. 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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