Neck pain
A free safety check and a guided exercise plan for neck pain that has come on without an injury.
Neck pain and stiffness often settle with gentle movement and the right exercise, done regularly. This program checks first that exercise is safe for you, then guides you step by step and adjusts to how your neck responds. It is a guided plan, not a diagnosis.
How it works
A safety check first
A short assessment looks for warning signs that need a doctor before you exercise.
Exercises one at a time
Simple guided moves. After every set you report pain and effort, and the plan adapts.
Stop and contact your clinician
When your answers suggest it is time to rest or to get help, the program says so clearly.
Who it is for
Adults with ongoing neck pain, without a recent injury, an operation or pain spreading down the arm, who want a structured plan to follow at home, alongside the care of their own clinician.
Exercises in this program
Instructions and a line drawing for each exercise. Your program decides the amount.
Start this program for free
Create a free account and begin with your assessment. We will remember that you chose this program.