If it does, try to stop short of pain or do not do that particular movement
If you have pain after the sequence or the day after that is more then mild discomfort
Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
Do one of the movements, see how you feel after and the next day
If that goes fine do that movement and add another one the following day
Use this approach to discover which movement caused the irritation
Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
Many of the exercises will include multiple options to account for this
Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
Self Assessment
In regards to neck pain, it is important to establish a movement preference
This does not mean that one movement will necessarily be pain free, but one movement should be the least painful compared to the rest
Once you establish which movement is the least painful you do that movement lightly just to where you begin to feel pain
This should be done lightly and frequently, potentially every hour 10 reps
The key is to pay attention to how it feels after you have done it, it is alright for it to be a little uncomfortable while you are moving a long as when you stop it feels the same or better
Try the 4 options below and choose the one that is the least painful
Start off doing them all lying down with your head supported and progress to a seated or standing position as able
Choose the movement above that feels the least painful and do it regularly in the direction that is least painful
Periodically try moving in the opposite direction and see if the previously more painful direction is easier to do
When pain is high and the neck is sensitive, you move only into the preferred motion, but has pain decreases you should gradually incorporate the previously painful motion
Example: Neck Rotation self SNAG above hurts when I turn left, hurts when I turn right but not as bad and if I move short of pain to the right it doesn’t hurt. I do that for a couple days frequently and turning to the right feels a little better. I then start to turn five times to the right and mix in one turn to the left and do that five times throughout the day. I gradually change to three times to the right and one to the left gradually working my way to moving both ways the same amount
Incorporate thoracic and shoulder mobility which usually contributes to pain and stiffness in the neck
