Neck · regional baseline

Your Neck Programme

A staged home programme for ordinary neck pain and stiffness — settling it down, building real neck and upper-back strength, then loading it.

What this is: general strengthening for the neck and upper back, built around progressive loading. What it is not: a diagnosis, and not a posture-correction course. It cannot tell you what is wrong with your neck, and it does not try to.

Written by Joseph Reynolds, private MSK physiotherapist · HCPC & CSP registered

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Before anything else — get urgent help if any of these apply. New problems controlling your bladder or bowels, or numbness around your bottom or genitals. New weakness or numbness in both limbs. Chest pain, severe breathlessness, or pain into your jaw or left arm. A sudden severe headache unlike any you have had, slurred speech or facial drooping. A hot, red, very swollen joint with a fever. After an injury: an obvious change in shape, or being unable to use the limb at all.

Call 999 or go to A&E. Do not wait for an appointment, and do not start any exercise programme.

Safety first

Today

Your programme