Acute Pain Stage
Note: If back pain becomes worse when you bend backwards, these exercise positions are more likely to help. They are designed to move your body in positions which are not painful. If you experience pain, discontinue exercise and consult your doctor.
Subacute/Recovery Stage
These exercises are to be performed in addition to those suggested during the acute stage of your condition.
Chronic/Rehabilitative Stage
Before you begin any exercise program, be certain that you begin by trying the movements slowly and carefully. Allow the muscles to loosen up. Mild heat or a hot tub soak for five to ten minutes prior to beginning the exercises may help to relax tight muscles.
Stretch And Restore Range of Motion to the Neck
The following is a group of mobilizing & stretching exercises designed to increase the range of motion in your cervical spine (neck). As you gain mobility in your neck, you should notice greater movement and less stiffness. Do not use any additonal weights or devices when doing these exercises. Application of moist heat before you start may aid in your ability to perform these movements.
Strengthen the Neck
The following is a group of isometric exercises designed to strengthen your neck muscles. If any of these exercises causes pain, dizziness, loss of balance, or other similar symptoms, stop the exercise immediately and contact your doctor. Do not use any additional weights or devices when doing these neck exercises. An application of moist heat before you begin the exercise program will often lessen the soreness causes by performing the exercise.
NOTE: If you experience any pain or discomfort, discontinue exercise immediately and consult your doctor.
From: Introduction to Chiropractic, Eleventh Edition by Louis Sportelli, D.C.