Prevent and Treat Neck Pain and Headaches: Physio Advice and Exercise Videos

Get rid of your neck pain and headaches with exercises and advice from our Spinal Specialist Physiotherapist and Osteopath, even if treatment has failed elsewhere. 

Free Online Physio Exercise Videos

If you have neck pain or headaches these videos are for you. Our Specialist Physiotherapist will guide you through exercises to prevent and treat neck pain and headaches. The videos include exercises you can do at your desk, at home or in the gym as well as sports-specific exercises. Simply insert the number of the video into the search tool above or go to the videos section of the website for the full selection. 

Your Diagnosis

Special questions and hands on testing tell us what is causing your pain and how it can be treated. Our website gives information on common problems including neck disc problems, clicking neck, headaches, facet joint pain, muscle injuries and referred arm pain, pins and needles and numbness.

Hands-On Immediate Pain Relief

We will use our hands to get rid of your pain quickly and thoroughly using techniques like massage, joint manipulation, mobilisation and traction, acupuncture and taping.

Achieve Your Long-term goals

Modification, not cessation, of activities or sport, along with goal specific exercises, are the keys to fast, safe recovery. For example, correction running technique, bike set up or work station set up can give fast pain relief. 

Correct your Movement

Improve the way your spine, shoulders and head move so that excessive forces do not go through the wrong structures, causing damage. Even in the presence of structural damage the neck can adapt and function right up to elite sports level with the right exercises.

Neck Posture and Strength

Lean back into your chair, elongate the back of the neck and keep the chin tucked in as described in video 66. Learn how to do gentle neck stretches in video 69 and to strengthen the neck muscles in videos 68 and 81.

Exercises and Stretches

Simply insert the number of the video into the search tool above or go to the videos section of the website for the full selection. 

Shoulder Posture: Videos 12 and 13

The classic ‘shoulders back and down’ advice can cause neck pain as can shoulders being slumped forwards. Make the upper border of the shoulder concave not convex by lifting your shoulders up, back and slightly down. Practice maintaining this whether sitting at your desk or working out.

Upper Back Mobility: Video 67

A stiff upper back is a common cause of neck pain and headaches. Sitting up straight turn your body and reach around to hold the back of the chair. Keep your feet on the floor and pull yourself gently around to slowly rotate your upper back. Make sure it is completely pain free. Repeat x 10 in both directions.

Core Strength: Videos 07 and 01-04

The core muscles provide the solid foundations on which the rest of the spine right up to the head, relies. Put one hand on your upper abdomen and focus on breathing gently from here while you gently switch on the muscles that stop you opening your bladder and bowel.

I hope you have found this useful, please get in touch if you have any comments or queries. For loads more advice, videos, exercises and more on our services please check out the rest of this website. To book now email info@octopusclinic.com or call 02075838288.

… and don’t forget to share with anyone you know who has shoulder pain.

Thanks. Lucy

Lucy Macdonald

Chartered Physiotherapist

lucy@octopusclinic.com