Self Mobilisations for your Neck to Improve Mobility

This is a great technique if you have a joint that is 'stuck' in your neck. It helps:
➡️ Open up the joint and stretch the surrounding ligaments and soft tissues
➡️ Increase neck rotation and extension
➡️ Reduce headaches (especially if targeting the upper neck joints)
➡️ Reduce dizziness (Hall et al 2007; Reid et al 2014)

HOW TO PERFORM THIS TECHNIQUE
👉🏼 Direct the rotation in to the range that is restricted (i.e. left or right rotation)
👉🏼 In to the range that is causing pain
⏱ Hold for a count of 3 seconds
⏱ Repeat 5-8 times, twice daily

IMPORTANT
‼️ Perform this exercise gently in a pain-free range so as not to irritate the sensitised structures. A feeling of a stretch is ok, but not pain. It is just to assist natural movement.

‼️ Only practice these exercise if you have been advised to do so by your Chartered Physiotherapist or GP. By performing any of these exercises or treatment techniques without the advice or supervision of Chartered Physiotherapist or medical professional, you are doing so at your own risk. That said, we are happy to help and organise a Telehealth appointment for you to check you are doing them correctly and effectively.