Most cases of neck pain get better on their own within few weeks. Bed rest for more than a couple of days makes it harder to get going, so make sure you stay active. Gradually increase your normal activities and do the following exercises:
- (1) Neck Tilt: From the sitting position, tilt your head down so your chin touches your chest, if you are able to. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.
- (2) Side-to-Side Neck Tilt. From the starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.
- (3) Neck Turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do not over strain. Do this five times on each side.
- (4) Neck Stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backwards and hold for 5 seconds. Do the forward and backward stretch five times each.
If any of the exercises above cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor. Your neck pain should ease within 2 weeks. Full recovery should take 4-6 weeks. As your neck starts feeling better, you can do more repetitions on each of the exercises above. https://www.nhs.uk/live-well/exercise/flexibility-exercises/