August 5th, 2025
Summary:
Neck pain is one of the most common musculoskeletal complaints—and it’s often caused by poor posture, stress, or injury. Physical therapy provides long-term relief by addressing the root cause, not just the symptoms. In this guide, we explore common causes of neck pain, proven home exercises, and signs it’s time to seek professional help.
Why Neck Pain Is So Common
Your neck supports the weight of your head all day—roughly 10–12 pounds. Repetitive strain from poor posture, desk jobs, or sudden movements can irritate joints, compress nerves, or overwork muscles.
Common triggers include:
- Prolonged screen time
- Poor sleeping position
- Whiplash from a car accident
- Stress and tension headaches
- Degenerative disc disease or arthritis
The good news? Most neck pain can be effectively treated with targeted physical therapy.
How Physical Therapy Helps Neck Pain
Physical therapy offers a comprehensive approach that includes:
✅ Pain relief through manual therapy and stretching
✅ Strengthening weak muscles that support posture
✅ Restoring normal movement of the cervical spine
✅ Preventing recurrence through education and habit changes
At ProMotion Rehab and Sports Medicine, we build custom treatment plans to address your specific condition and goals.
Simple Neck Exercises to Try at Home
These are gentle and safe for most people with mild neck discomfort. If pain worsens, stop and consult a physical therapist.
1. Chin Tucks
Purpose: Strengthens deep neck flexors and improves posture.
- Sit tall, looking forward
- Gently tuck your chin straight back (not down)
- Hold for 5 seconds, relax
- Repeat 10 times
2. Neck Rotation Stretch
Purpose: Restores mobility in stiff cervical joints.
- Sit or stand upright
- Slowly turn your head to the right as far as comfortable
- Hold for 15–20 seconds
- Return to center and repeat on the left
- Repeat 3 times per side
3. Upper Trap Stretch
Purpose: Relieves tension in the upper trapezius muscles.
- Sit with one hand under your thigh
- Use your other hand to gently pull your head to the opposite side
- Hold 20–30 seconds
- Switch sides
4. Shoulder Blade Squeeze
Purpose: Activates postural muscles and relieves upper back tension.
- Sit or stand with good posture
- Squeeze shoulder blades together
- Hold for 5 seconds, repeat 10–12 times
When to See a Physical Therapist
If your neck pain doesn’t improve in 1–2 weeks—or you experience the symptoms below—it’s time to seek professional help:
- Pain radiating into the arm or hand
- Tingling, numbness, or weakness
- Headaches triggered by neck movement
- Difficulty turning your head or looking up/down
- Neck pain interfering with sleep, work, or daily tasks
Our team at ProMotion Rehab and Sports Medicine uses hands-on treatment, therapeutic exercise, and ergonomic coaching to relieve neck pain and prevent it from coming back.
Final Thoughts
You don’t have to live with neck pain. Whether it’s from a long day at the office or a recent injury, physical therapy offers proven solutions that go beyond temporary relief. Start moving better, feeling stronger, and living pain-free—with the support of a personalized care plan.
Make an appointment with ProMotion Rehab and Sports Medicine to begin your recovery today.
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