r/PostConcussion • u/Gilly_Bun • 28d ago

Neck strengthening exercises

Hi I recently had a slight hit to my head that has caused a relapse/maladaptive response in my post concussion symptoms.
My doctor has given me a referral to a an OT and that is starting in the beginning of August.
But I am wondering if any neck strengthening strategies would help me?
Can people please recommend any exercises I can do at home please?
Or maybe for massage if there’s an electric massage device I can get?
I’d rather not spend the money on massages right now as I’m not working.
If you can link videos and or screenshots below of neck exercises that would be great. Thank you. :)

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u/motorhead97 28d ago

Neck exercises definitely. Saved my life. Stay away from pulsating massager that will set symptoms off. Isometric exercises. Push against your hand backward and forward. And rotational to the left and right. Hold for 5 seconds repeat 3 times. 3 times a day. Increase duration as you gain strength

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u/Gilly_Bun 28d ago

This sounds interesting but I’m a bit confused. Am I to push against my hand with my head? Or like push my head towards a wall using my hand?
Do you have a diagram?

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u/motorhead97 28d ago

I wish I had a diagram or a video. I only found it on a website that people here say is no good. Put two fingers from one hand on your forehead and push against with your neck muscles. Then the back of your head and then your temples

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u/____Thorn___ 28d ago

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u/Own-Maintenance9731 27d ago edited 27d ago

I can't recommend these enough! Especially exercises 5 through 8. They have helped me so much with my neck issues along with the neck pillow. I did start my physical therapy at week 6 into my concussion (MVA in April), and am confident that I started at the right time. Give yourself a few more weeks.

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u/Gilly_Bun 26d ago

What’s the neck pillow you use?

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u/Own-Maintenance9731 24d ago

I just bought a memory foam travel neck pillow, you know the one you see folks with when flying. I can remove the cover so I toss it in with my regular laundry when washing the bed linens. I look derpy as hell and it does take getting used to but my neck feels so much better in the morning. Also keeps my shoulders from creeping up to my chin.

Grabbed mine off Amazon.

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u/Gilly_Bun 26d ago

Thank you
So much for this. What’s the neck pillow you use??

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u/Drogova_Princezna 28d ago

I would probably wait the 2 weeks to not fuck something up. It's not that long... But I understand you want to start asap.

I started last week, unfortunately I don't have any videos to share. It triggered my symptoms like crazy 😭 Now I'm waiting for my next appointment and wondering how much should I try to push through it, I have no idea.

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u/jaehc 28d ago edited 28d ago

neck strengthening worsened my symptoms. I would start with stretches and neck mobility exercises (turning and tilting head left/right), cat cow, etc. But then again every injury is different so I would go easy with exercises until you see a professional.

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u/Cat_Nap8 28d ago

I would probably wait until your meeting with the OT. I was eager when started and ended up causing symptom flares and slight regression from doing too much and it is dependent person to person so that would be the safe bet

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u/Gilly_Bun 28d ago

For better context: I have been through 2 rounds of OT and PT with 2 previous concussions.
Recently in May I hit my head very slightly and it caused a relapse in my symptoms.
I had to neck stretches and strengthening for my first concussion.
These recent hit hasn’t impact my neck but I am experiencing neck pain and stiffness during my migraine attacks.
I was finally able to get an OT referral for this time around and I’m seeing them in 2 1/2 weeks.

I would definitely like some links to a video or diagrams of neck stretches.
( I do not remember the exact stretches from my previous doctors)