The following are rehabilitation exercises to help you recover faster and prevent re-injury.
 | Deep Cervical Flexor Nod On Wall · Standing with back on wall, fest out just slightly · Engage lower abdominal drawing belly button in towards spine · Slide the back of the head up the wall maintaining contact · Stop as feel stretch at back of head or when eyes reach horizontal plane · Hold 10 secs and then relax back to start position · Stop if exacerbation pain |
 | Cervical Extension · Look up above head as far as pain or stiffness allows · Return back to neutral and repeat · Repeat every hour |
 | Cervical Flexion · Look down far as pain or stiffness allows · Return back to neutral and repeat · Repeat every hour |
 | Cervical Rotation · Turn head as far as pain or stiffness allows · Return and repeat on the other side · Repeat every hour |
 | Cervical Side Flexion · Tilt head to side as far as pain of stiffness allows · Return to neutral and repeat on the other side · Repeat every hour
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 | Upper Trapezius Stretch · Use opposite arm to gently pull the head to the side · Keep looking straight ahead · Keep shoulder down on stretching side · Repeat every hour |
 | Levator Scapulae Stretch · Look down to opposite hip · Gently pull the head to the side and down to the hip · Keep shoulder on stretching side down · Repeat every hour |
You’ve just had a deep tissue massage, so you may be sore for a day or two. However, keep doing the stretches to ease the pain. Use a heat pack for 10 minutes if needed