There’s a plethora of research showing that training the neck and scapular musculature is beneficial for people with neck pain. Protocols that involve motor control training, strength and endurance for the deep neck flexors and musculature like the serratus anterior, rhomboids and low / mid trapezius are generally helpful. Here are a few of my favorite exercises to target these areas:
Potentially as important as training the deep neck flexors are the deep neck extensors. Professor Gwen Jull talks extensively about this in this BJSM podcast if you want more information. We can go through an easy progression for these muscles as well.
I’ve always felt that there aren’t very good rehab progressions out there for people with neck pain trying to get back to high levels of fitness. Here are some of my favorites. Give them a shot and let me know what you think.
I Love Neck Pain,
Dan Pope DPT, OCS, CSCS, CF L1
How to Use Tempo Training for Performance and Rehabbing Injuries
Breaking Down the Dip (Mobility, Performance, Shoulder Pain)
The Ultimate Guide to Getting Out of Hip Pain and Back to Squatting, Deadlifting and Olympic Lifts
Treating Scott Panchik’s Neck
Fitness Pain Free Podcast Episode 25 – The Joint by Joint Approach for the Upper Body