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ท่าบริหารแก้ปวดคอ

ท่าบริหารแก้ปวดคอ

This leaflet provides general information about neck pain and simple exercises that may help.

It explains how the neck works, some of the causes of neck pain (cervical spondylosis, whiplash and tension) and outlines what can be done to help.

Download the leaflet for a series of simple exercises to help you recover and to help prevent symptons returning.

 

exercises to help with neck pain

Having read the advice sheet first, some of the following videos may help you to follow the exercises.

Cervical flexion

Increasing neck movement by moving the head forwards in sitting.

Cervical side-flexion

Active neck movement bending side to side (side-flexion) in sitting position.

Cervical rotation

Active neck movement by turning side to side (rotation) in sitting position.

Chin tucks (cervical retraction)

Strengthening of the stabilising neck muscles by drawing the chin in gently in sitting position.

More health advice

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