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Programs / Neck pain / Phase 2

Phase 2

Phase 2

The exercises in phase 2 help you to strengthen your balance and stability around the moving parts of your neck.


In this stage, you will gain control over the movements of your neck. You will strengthen the small muscles that control and stabilise your neck through progressively more difficult stability exercises. The exercises may appear unusual, but they are extremely important to be able to cope with future strength training exercises and everyday stresses.


Continue performing activities that do not provoke or aggravate your neck pain. You may also perform activities that cause mild pain, but the pain should return to the level it was at prior to the activity within 24 hours. If activities in your work or spare time greatly aggravate your neck pain, we recommend that you reduce these activities by at least 25%.

You should avoid

Heavy lifting work, sitting passively in front of a computer, and other activities that provoke your neck to a great extent. Also, your neck must not become too inactive as this may aggravate the pain and limit neck function. Therefore, it is important that you avoid stagnant positions, both seated and standing. If, for example, you have a relatively sedentary job, be sure to take small breaks throughtout the day, where you can stand and move a bit.

Tips to keep you active

An active working day helps to prevent and reduce any muscle/joint pain. In phase 2, you should be able to walk, do light running, and cycle upright on even terrain (not mountain biking). You can also exercise using a cross trainer or a rowing machine. You are now allowed to include light jumps and light lifts in your training. To avoid locking your neck in the same position for a long time, switch between sitting, standing, and walking.