Body region

Neck

Understand the cervical spine, muscles and nerves behind neck pain, stiffness and arm symptoms.

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Anatomy

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Cervical Nerve Roots

See where cervical nerve roots leave the spine and how they relate to arm pain, tingling and cervical radiculopathy.

Read guide →IA-NEC-ANA-001

Cervical Spine Overview

See how the cervical spine's vertebrae, discs, joints and muscles work together, and why most neck pain involves soft tissues rather than serious damage.

Read guide →IA-NEC-ANA-002

Neck Muscles

Learn about the muscles that move and support the neck, why they get tight with screen work and stress, and how strengthening supports the neck.

Read guide →IA-NEC-ANA-004

Thoracic Outlet Anatomy

See the tight passage between the neck and shoulder where the brachial plexus and blood vessels travel toward the arm.

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Exercises

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Chin Tucks

Learn how to do the chin tuck exercise for deep neck flexor strength and neck conditioning, including form cues, easier versions and progressions.

Read guide →IA-NEC-EXE-005

Levator Scapulae Stretch

Learn a gentle seated levator-scapulae stretch aimed toward the back and side of the neck.

Read guide →IA-NEC-EXE-002

Neck Isometrics

Learn isometric neck exercises — pushing the head against gentle resistance without movement — for neck pain and whiplash recovery.

Read guide →IA-NEC-EXE-003

Neck Rotation

Learn a gentle seated neck rotation exercise to practise comfortable left and right cervical movement.

Read guide →IA-NEC-EXE-004

Neck Side Bending

Learn gentle neck side bending to practise comfortable cervical mobility without lifting or turning the shoulders.

Read guide →IA-NEC-EXE-006

Upper Trapezius Stretch

Learn a gentle seated upper-trapezius stretch for the side of the neck and upper shoulder.

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Glossary

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Neck Glossary

An alphabetized glossary of neck anatomy, injury and movement terms — cervical spine, whiplash, radiculopathy, posture and more — explained in plain English.

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Injuries

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Acute Wry Neck (Locked Neck)

A wry neck is a sudden, painful neck spasm that can leave your head tilted. Learn why it happens, how long it lasts, and how to get moving again.

Read guide →IA-NEC-INJ-001

Cervical Radiculopathy (Pinched Nerve in the Neck)

A pinched nerve in the neck can send pain, numbness or tingling into the arm and hand. Learn the pattern, why most cases improve, and the red flags.

Read guide →IA-NEC-INJ-002

Cervical Spondylosis

Cervical spondylosis is the age-related change in the neck's discs and joints. Learn why scan changes do not match pain, and what helps.

Read guide →IA-NEC-INJ-003

Neck Strain

Neck strain and whiplash are common after awkward movements and car impacts. Learn the typical pattern, why early movement helps, and the red flags.

Read guide →IA-NEC-INJ-005

Thoracic Outlet Syndrome

Thoracic outlet syndrome can cause arm and hand numbness, tingling or weakness. Learn the typical pattern, how it is diagnosed, and what treatment helps.

Read guide →IA-NEC-INJ-006

Whiplash (Whiplash-Associated Disorder)

Whiplash is a common neck injury after a car crash, fall or impact. Learn the typical pattern, why early movement beats rest, and the red flags to watch for.

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Prevention

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Neck Health and Posture

Practical habits for a healthy neck: movement variety, strength, screen and sleep setup, and why there is no single perfect posture.

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Recovery timelines

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Whiplash Recovery Timeline

A realistic whiplash recovery timeline — from the first days to months — with the warning signs that need assessment and what actually helps recovery.

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