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The Neck and shoulder group aims to help you recover from aches and pains or surgery in the neck or shoulder and to show you how to get your joint movement, muscle power and flexibility back.

We want to support you to achieve your goals and return to your normal levels of activity. Having looked at the difficulties and / or pain you are experiencing, we are offering you this as the best and quickest way to make a full recovery.

What to expect

This is a physical, progressive exercise rehabilitation group. The group usually consists of up to 12 people, who are at varying stages of recovery for a variety of problems. The therapist will confirm some details with you at the start of the class and provide you with information on what to expect. You will be monitored and guided through the exercises and with time you will become familiar and more confident. We would like you to attend 4 regular sessions and it is important to practice these exercises at home in between sessions and once your treatment has finished.

What will I need?

  • Wear loose fitting clothing that is comfortable to move in
  • Wear supportive footwear such as trainers
  • You may wish to bring a drink

Find your nearest service

Vita Health Group works in partnership with the NHS to provide Musculoskeletal (MSK) services across the UK by a team of experts who are committed to excellence in clinical standards and customer service.

NHS Physiotherapy
A healthcare professional assists a woman performing an exercise in a bright room with plants. The professional wears a shirt with the logo "Vita Health Group."

Try to find 5-10 minutes in your daily routine to complete some of these exercises, choosing 3-4 different ones each time to practice.

To make progress with your recovery, each exercise should be easy and comfortable at the start but slightly uncomfortable by the end, with the discomfort easing within 10 minutes of finishing.

If it is too hard (very uncomfortable or doesn’t ease off) do less repetitions or the easier version next time. If it is too easy (doesn’t get uncomfortable by the end) do more repetitions or the harder version of the exercise next time.  The exercises provided are a guide and not all of them may be appropriate for you.  Speak to your therapist for specific guidance on your home program or if you have any concerns with any of the exercises.

Self-help exercises

A person performs an arm exercise, standing with feet apart. Left image: arms bent at waist level. Right image: arms bent upward at shoulder height. Both images are on a plain background.

Exercise 1

Stand with feet slightly apart; you can stand against a wall if you find it easier. Stand tall with arms out to the sides and elbows bent so that forearms point forwards and thumbs point up.

Rotate your arms so your thumbs are pointing backward (or touch the wall).

Squeeze between the lower shoulder blades so the shoulders stay down throughout the movement.

Slowly go back to the starting position and repeat.

+ To make this harder hold a small weight (use a tin of soup or small drinks bottle if at home) in each hand.

– To make it easier bring the elbows down so they are halfway to your sides. Thumbs should still be pointing upwards.

Man in a blue shirt sitting on a stool, initially upright, then tilting his head sideways while grasping his head with one hand in a white studio setting.

Exercise 2

Sit in a chair. Tilt your head to one side while tucking in your chin and flexing the neck as if to look at your toes.

Maintain the stretch and relax. Repeat to the opposite side.

+ To make it harder, before you move your head grasp the seat with your affected hand to lower your shoulder. You could also place your other hand on your head and pull it down until a stretch is felt on top of the shoulder.

– To make it easier just do gentle movements from side to side with your head without taking it into a full stretch.

Man stands barefoot on a white background, holding orange dumbbells. In the first position, arms are lowered in front. In the second position, arms are raised laterally to shoulder height.

Exercise 3

Stand upright with your arms down by your sides with one small weight in each hand.

Lift your arms up on the side, not higher than shoulder height.

Keep the elbows slightly bent.

Lower and repeat. At home, food tins or small drinks bottles can be used as weights.

+ To make this harder use a heavier weight

– To make this easier use a lighter weight or no weight at all

A person in a blue shirt and black shorts performs a movement sequence. On the left, they crouch with hands on the ground; on the right, they extend into a plank position.

Exercise 4

Stand with your feet together and bend over to touch the floor with your hands (the knees can flex slightly).

‘Walk’ your hands forward one by one without moving the feet.

Walk your hands out as far as possible holding your tummy muscles so that your bottom stays up. Walk your hands back to the starting position and repeat.

+ To make this harder go all the way out to a press up position and bend and stretch your elbows to incorporate a press up.

– To make this easier start in a kneeling position.

Man wearing a blue shirt and black shorts demonstrates a dumbbell row exercise using a chair for support. The setting is a plain white background.

Exercise 5

Support yourself on a bench, bed or chair(s) as shown.

Squeeze the shoulder blade and pull the weight toward the side of your body, next to your tummy.

Try to make the muscles of your shoulder blade pull the arm up, aiming your elbow out behind you.

Keep your hips stable and in one place so that only your arm is moving. Use a food tin or small drink bottle as a weight at home.

+ To make this harder increase the heaviness of the weight (use a few tins of food in a carrier bag at home)

– To make this easier try a lighter weight or no weight at all to get started

A man in a blue shirt kneels on the floor, demonstrating an arm stretching exercise by reaching out sideways, with inset images showing the same stretch from different angles.

Exercise 6

Start in an ‘all fours’ position, with knees and hands on the floor.

Keep your chin in, back straight and shoulders back.

With one arm reach under the other as far as possible rotating and rounding your upper back.

Bring your arm back and reach back in the opposite direction as far as possible.

Keep your elbow bent to 90 degrees and look at your moving hand at all times.

Repeat with the other arm.

+ To make this harder hold a weight in the moving hand.

– To make this easier do it in a sitting position; starting with arms out in front of you then passing one under the other to reach around your body, twisting your neck and upper back at the same. One arm should stay relatively still.

Woman with a braided ponytail demonstrating a neck exercise. Left image: neutral profile. Right image: tucking chin towards neck with fingertips touching chin. She wears a blue shirt against a white background.

Exercise 7

Stand or sit tall.

Focus on something at eye level while you slowly move your head back over your body and tuck your chin in. You may find it helpful to guide the movement with your hand on your chin.

Return to initial position and repeat.

+ To make this harder do it against the wall, eventually pushing the back of your head against the wall.

– To make this easier just gently move your head backwards and forwards but without tilting your chin or changing the level of your gaze

Man in a blue shirt lies on his stomach on a white surface, arms outstretched overhead. First image shows arms resting, second image shows arms raised slightly off the ground.

Exercise 8

Lie on your stomach, face down with your arms overhead, elbows bent and thumbs pointing upward.

Lift your elbows and hands off the surface while pulling your shoulder blades together and downward.

Let your elbows down and repeat.

+ To make this harder hold a small weight in each hand.

– To make this easier lift your elbows first and then your hands

FAQs

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What is a group exercise class?

Recovering from injury often requires rehabilitation exercises that are gradually progressed over a number of weeks. Group Exercises Classes are small rehabilitation groups that are specifically designed to deal with common injuries or conditions that patients experience. When supplemented with at home exercises the vast majority of MSK conditions respond very well to consistent and progressive exercises over 12 weeks. Group Exercise Classes are a safe and effective way to help patients recover and get consistent support to learn suitable exercises and progressions for the first six weeks. Exercising in a group environment i.e with other people with the same or similar condition provides:

  • Exercises which are specific to a patient’s condition
  • Exercises set at the right intensity for an individual
  • A Physiotherapist on hand to field any questions or concerns
  • Encouragement and support from other patients in a similar situation
  • Education about specific conditions, managing symptoms and the benefits of exercising
  • The overall physical and psychological benefits of being more active

The exercises in a class are prescribed and performed for various reasons including strengthening muscles, improving the cardiovascular system, and developing or maintaining physical skills like balance. Our physiotherapists are experts in prescribing the right exercises to resolve various problems e.g., low back pain, early osteoarthritis etc.

What is involved?

  • 1 class per week over a 6-week period led by one of our physiotherapists
  • Each class will last 1 hour but everyone tends to start at slightly different levels
  • Over the 6 weeks, the exercise will gradually increase but we will help you pace this What is involved?

Group Exercise Classes are delivered on a rolling program so patients can access them at any time. All we ask if for patients to be able to commit to a regular time every week to benefit from the classes.

What should I expect from an exercise class?

During the class you will carry out an average of a 30–40 minute exercise programme, including a warm up and call down. Following this will be a chance to ask any questions which can include an educational component around covering various topics from how to exercise, to knowing how to manage pain flare ups. The exercise circuit is supervised by a rehab therapist who will check that you are doing the exercises correctly and safely.

ll of the exercises have been chosen as they will work to strengthen yourself in a safe way. However, if you feel that your pain is worsening when doing the exercise class, please tell the therapist. We will be able to tell you if you are doing the exercises right or if they need to be altered.

We aim to provide you with a block of classes. However, if you cannot attend for a week, we cannot guarantee that we can offer you a further class to make up your sessions. We recommend you chose a time to start when you know you are going to be able to make the regular attendance. Most people manage well if they are able to attend all of the sessions.

What should I wear to the exercise class?

Please wear suitable clothing that is appropriate for an exercise class. Gym or sportswear is probably the best clothing to wear, or something you feel comfortable in that will allow you to move freely.

What if I need to cancel an exercise class?

Please call as soon as you know you will be unable to attend the class and any cancellations must be made at least 24 hours prior. Should you wish to cancel over the weekend or out of hours, please leave a message on our answering machine. Our cancellation policy is intended to avoid unnecessary loss of appointments, which can lead to increased waiting times:

• If you fail to attend your appointment or cancel with less than 24 hours’ notice you will be discharged back to your GP.
• Frequently cancelling your appointments with more than 24 hours’ notice will also lead to being discharged back to your GP.
• If your last appointment was over 12 weeks ago or more, we may ask you for a new referral. This is because your injury may have changed in that time, and we will need to re-assess you and create a new treatment plan for you.
• We understand it can sometimes be unavoidable to cancel your appointment and these circumstances will always be considered if you inform us that you are unable to attend.

Contact us on 020 8187 4280

Should I do exercise outside of the class?

Yes! To get the best results from this programme, you should be doing exercise at home on a regular basis as well. If your physiotherapist gave you some exercises to carry out before the class, continue with these. We also suggest that you add at least one of the exercises taught to you during the class. Try and create a manageable daily routine to follow.

The benefits of exercise

Physical benefits

• Energy levels increased
• Increased physical strength
• Completing longer walks
• Grants you some more ability to do more things that you may enjoy
• Decreases chance of developing OA by 83%

Mental benefits

• Stimulates release of dopamine and serotonin*
• Improves mood
• Reduces stress
• Improves sleep
• Better digestion

Serotonin has been shown to aid with sleep regulation and reduce constipation.

Reduces the chances of major illness

• Dementia – Reduced by up to 30%
• Hip fractures – Reduced by up to 68%
• Depression – Reduced by up to 30%
• Cardiovascular disease – Reduced by up to 35%
• Type 2 diabetes – Reduced by up to 40%
• Colon cancer – Reduced by up to 30%

NHS guidelines recommend the following

Moderate Activity

150 mins of moderate intensity exercise a week = 30 mins x5 per week.

Moderate intensity = any exercise that elevates the heart/ breathing rate to a point where you can still hold a conversation.

Intense activity

75 mins of intense exercise a week = 15 mins x5 per week.

Intense exercise = any exercise that elevates heart rate.

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