advance sports and spine alexa

Neck Strain Rehabilitation Exercises

Exercises for a neck strain can be started if you are NOT experiencing pain or numbness in your arm or hand. The first 6 exercises help your neck remain flexible. Avoid movements or exercises that increase your pain.

Active Neck Rotation

While sitting in a chair with your neck, shoulders, and trunk straight, turn your head slowly to the right. Push it gently to the point of pain. Return to a forward position and relax. Move your head slowly to the left. Repeat this exercise 10 times.

active neck rotation exercise foneck strain rehabilitation
active neck sidebend exercise for neck strain rehabilitation

Active Neck Side Bend

While sitting in a chair with your neck, shoulders, and trunk straight, reach your right ear to your right shoulder. Move to the point of pain. Repeat on the left side with your left ear moving to the left shoulder. Repeat 10 times on each side.

Neck Flexion

Sit in a chair with your neck, shoulders, and trunk straight. Bending your neck, move your head forward reaching your chin to your chest. Hold for 5 seconds and then return. Repeat this stretch 10 times.

neck flexion exercise for neck strain rehabilitation
neck extension exercise for neck strain rehabilitation

Neck Extension

While sitting in a chair with your neck, shoulders, and trunk straight, move your head forward pointing your chin to the ceiling. Repeat 10 times.

Chin Tuck

Put your fingers on your chin and gently push back to give yourself a double chin. Continue to look forward as your head moves back. Count to 5 and then relax. Repeat the movement 5 times.

chin tuck exercises for neck strain rehabilitation
scalene stretch exercise for neck strain rehabilitation

Scalene Stretch

The scalene stretch stretches the neck muscles that attach to your ribs. Sit in an upright position with your hands clasped behind your back. Lower your left shoulder and bend your head to the right. Hold for 15-30 seconds and then release to your starting position. Repeat on the other side. Repeat this stretch on both sides 3 times.

Isometric Neck Flexion

While sitting straight and tall and looking forward, place your palm against your forehead. Gently press your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.

isometric neck flexion exercise for neck strain rehabilitation
isometric neck extension exercise for neck strain rehabilitation

Isometric Neck Extension

While seated straight and tall, clasp your hands together behind your head. Push your head into your palms. Hold for 5 seconds and release. Do 3 sets of 5.

Isometric Neck Side Bend

Sit straight and tall with your palm at the side of your temple. Gently press your temple into your palm. Hold for 5 seconds and release. Do 3 sets of 5 on the right and then again on the left.

isometric neck side bend exercise for neck strain rehabilitation
head lift with neck curl exercise for neck strain rehabilitation

Head Lift: Neck Curl

Lie on your back. Bend your knees. Place your feet flat. Tuck your chin to your chest while keeping your shoulders on the floor. Hold for 5 seconds. Repeat 10 times.

Head Lift: Neck Side Bend

Lie down on your right side with your right arm straight out. Start with your head on your arm, then lift your head toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Complete the stretch again on your left side.

head lift with neck side bend exercise for neck strain rehabilitation
neck extension on hands and knees exercise for neck strain rehabilitation

Neck Extension While on Your Hands and Knees

Sit on your hands and knees with your head relaxed and your eyes looking at the floor. Keeping your back straight, slowly drop your head to your chest. Tuck your chin and lift your head until your neck is level with your back. Hold for 5 seconds. Repeat 10 times.

Scapular Squeeze

This exercise can be done standing or sitting. With your arms at your sides, push your shoulders back to squeeze your shoulder blades together. Hold for a count of 5. Do 3 sets of 10.

scapular squeeze exercise for neck strain rehabilitation

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Stop living with neck pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your neck and joint pain or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.

Our goal is to help you heal and move more freely and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.

Contact Advanced Sports & Spine

Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!

frequently asked questions

WHAT INSURANCES DO YOU ACCEPT?

Dr. Ahmad is in-network with most insurance companies. If you provide us with your insurance information before your new patient appointment, our team will contact your insurance company and complete a benefits check. Generally speaking, a copay is usually your only change on your new patient visit. Other than your copay, you will be notified in advance of any other costs for your appointment.

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services. Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete diagnosis, and recommend the best course of action to help eliminate your pain.

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

Our office is conveniently located in the Arboretum Office Park at the intersection of Pineville Matthews Road and Providence Road, less than a mile from the Providence Road Exit off of 485. The Arboretum Office Park is located across Providence Road from the main section of the Arboretum. Our actual address is 8035 Providence Road Suite 340, Charlotte, NC 28277

ARE YOU AFFILIATED WITH A HOSPITAL?

Advanced Sports & Spine is a private practice, not annexed to or owned by a hospital facility. We are a non-facility fee office. Therefore, our patients pay less compared to having the procedure performed at a hospital.

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings. 

Yes, we do accept cash. We also have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

For ESI and Facet injections, relief is up to 3 months, but that does not mean it will not last that long or it could even last longer. MBB only lasts 1 day and determines if you are a candidate for RFE. You return the next day with a pain diary. RFA procedures can last 6 months to a year.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

Joint injections contain a steroid and anesthetic. Whenever you break the skin, there is a possibility of bleeding and infection. However, those risks are minimized because image guidance is used. If you have Diabetes, the injection can increase sugar levels for up to 3-4 days. Steroids given close to the skin can cause discoloration or dimpling.

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

At Advanced Sports & Spine, the majority of our pain management procedures are performed in our Charlotte office. We use state-of-the-art equipment. Our ultrasound and fluoroscopic guidance techniques ensure accuracy, help limit complications, and increase success rates.

WHAT IS PRP?

Platelet Rich Plasma (PRP) therapy is one of the latest cutting-edge pain management approaches in treating most sports injuries and other musculoskeletal conditions. This is a non-surgical procedure that provides fast, effective, and long-lasting relief from pain and discomfort. Read more

WHAT IS STEM CELL THERAPY?

Stem cell therapy is one of the most innovative procedures that uses mesenchymal cells in treating injuries, pain, and damaged tissues. This is a non-surgical and non-opioid procedure that produces minimal to no risk of complications or adverse effects. Read more

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings.

IS A PRP INJECTION COVERED BY INSURANCE?

Unfortunately, no insurance companies in the country cover PRP, so the treatments are self-pay. However, we have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

Dr. Ahmad uses the AngelⓇ System to produce the concentration of PRP substance needed for your pain management treatment. This machine uses 3-sensor technology (3ST) that can be configured to customize PRP substance concentrations.

The AngelⓇ System is a fully automated technology that has the capacity to deliver platelet concentrations with adjustable leukocyte concentration. These concentrated PRP substances are safe because we use the patient’s own blood while following the FDA minimal manipulation guidelines.

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete procedure of diagnosis, and recommend the best course of action to help eliminate and reduce your pain.

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Active Neck Rotation

While sitting in a chair with your neck, shoulders, and trunk straight, turn your head slowly to the right. Push it gently to the point of pain. Return to a forward position and relax. Move your head slowly to the left. Repeat this exercise 10 times.

active neck rotation exercise foneck strain rehabilitation

Active Neck Side Bend

While sitting in a chair with your neck, shoulders, and trunk straight, reach your right ear to your right shoulder. Move to the point of pain. Repeat on the left side with your left ear moving to the left shoulder. Repeat 10 times on each side.

active neck sidebend exercise for neck strain rehabilitation

Neck Flexion

Sit in a chair with your neck, shoulders, and trunk straight. Bending your neck, move your head forward reaching your chin to your chest. Hold for 5 seconds and then return. Repeat this stretch 10 times.

neck flexion exercise for neck strain rehabilitation

Neck Extension

While sitting in a chair with your neck, shoulders, and trunk straight, move your head forward pointing your chin to the ceiling. Repeat 10 times.

neck extension exercise for neck strain rehabilitation

Chin Tuck

Put your fingers on your chin and gently push back to give yourself a double chin. Continue to look forward as your head moves back. Count to 5 and then relax. Repeat the movement 5 times.

chin tuck exercises for neck strain rehabilitation

Scalene Stretch

The scalene stretch stretches the neck muscles that attach to your ribs. Sit in an upright position with your hands clasped behind your back. Lower your left shoulder and bend your head to the right. Hold for 15-30 seconds and then release to your starting position. Repeat on the other side. Repeat this stretch on both sides 3 times.

scalene stretch exercise for neck strain rehabilitation

Isometric Neck Flexion

While sitting straight and tall and looking forward, place your palm against your forehead. Gently press your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.

isometric neck flexion exercise for neck strain rehabilitation

Isometric Neck Extension

While seated straight and tall, clasp your hands together behind your head. Push your head into your palms. Hold for 5 seconds and release. Do 3 sets of 5.

isometric neck extension exercise for neck strain rehabilitation

Isometric Neck Side Bend

Sit straight and tall with your palm at the side of your temple. Gently press your temple into your palm. Hold for 5 seconds and release. Do 3 sets of 5 on the right and then again on the left.

isometric neck side bend exercise for neck strain rehabilitation

Head Lift: Neck Curl

Lie on your back. Bend your knees. Place your feet flat. Tuck your chin to your chest while keeping your shoulders on the floor. Hold for 5 seconds. Repeat 10 times.

head lift with neck curl exercise for neck strain rehabilitation

Head Lift: Neck Side Bend

Lie down on your right side with your right arm straight out. Start with your head on your arm, then lift your head toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Complete the stretch again on your left side.

head lift with neck side bend exercise for neck strain rehabilitation

Neck Extension While on Your Hands and Knees

Sit on your hands and knees with your head relaxed and your eyes looking at the floor. Keeping your back straight, slowly drop your head to your chest. Tuck your chin and lift your head until your neck is level with your back. Hold for 5 seconds. Repeat 10 times.

neck extension on hands and knees exercise for neck strain rehabilitation

Scapular Squeeze

This exercise can be done standing or sitting. With your arms at your sides, push your shoulders back to squeeze your shoulder blades together. Hold for a count of 5. Do 3 sets of 10.

scapular squeeze exercise for neck strain rehabilitation

WELCOME TO ADVANCED SPORTS & SPINE

We' ve built a long standing relationship based on trust

Stop living with neck pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your neck and joint pain or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.

Our goal is to help you heal and move more freely and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.

Contact Advanced Sports & Spine

Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!

frequently asked questions

WHAT INSURANCES DO YOU ACCEPT?

Dr. Ahmad is in-network with most insurance companies. If you provide us with your insurance information before your new patient appointment, our team will contact your insurance company and complete a benefits check. Generally speaking, a copay is usually your only change on your new patient visit. Other than your copay, you will be notified in advance of any other costs for your appointment.

WHAT TYPE OF PROCEDURES ARE DONE AT THIS PRACTICE?

You will not find another non-surgical, non-opiate interventional pain management office in the greater Charlotte Area offering such a diverse and innovative array of services. Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete diagnosis, and recommend the best course of action to help eliminate your pain.

WHAT TREATMENT OPTIONS ARE THERE OTHER THAN MEDICATION?

WILL I ALWAYS SEE THE SAME PROVIDER?

Most of the time you will be treated by the same provider unless the treatment varies.

WHERE ARE YOU LOCATED?

Our office is conveniently located in the Arboretum Office Park at the intersection of Pineville Matthews Road and Providence Road, less than a mile from the Providence Road Exit off of 485. The Arboretum Office Park is located across Providence Road from the main section of the Arboretum. Our actual address is 8035 Providence Road Suite 340, Charlotte, NC 28277

ARE YOU AFFILIATED WITH A HOSPITAL?

Advanced Sports & Spine is a private practice, not annexed to or owned by a hospital facility. We are a non-facility fee office. Therefore, our patients pay less compared to having the procedure performed at a hospital.

IF I DO NOT HAVE INSURANCE HOW MUCH DOES IT COST? DO YOU ACCEPT CASH? DO YOU FINANCE?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings. 

Yes, we do accept cash. We also have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

IF I RECEIVE AN INJECTION DO I NEED A DRIVER?

For joint injections, a driver is not needed. For spinal and PRP injections, a driver is recommended.

HOW LONG WILL THE INJECTION TAKE?

Steroid injections can take up to 5 days before they start working.

HOW LONG BEFORE I START FEELING THE EFFECTS OF THE INJECTION?

Steroid injections can take up to 5 days before they start working. Average relief is up to 3 months, but that does not mean it will not last that long or that it could last even longer.

For ESI and Facet injections, relief is up to 3 months, but that does not mean it will not last that long or it could even last longer. MBB only lasts 1 day and determines if you are a candidate for RFE. You return the next day with a pain diary. RFA procedures can last 6 months to a year.

WHAT MEDICATION IS USED FOR THE INJECTION? WHAT ARE THE SIDE EFFECTS?

Joint injections contain a steroid and anesthetic. Whenever you break the skin, there is a possibility of bleeding and infection. However, those risks are minimized because image guidance is used. If you have Diabetes, the injection can increase sugar levels for up to 3-4 days. Steroids given close to the skin can cause discoloration or dimpling.

WHERE ARE THE INJECTIONS PERFORMED? DO I GO TO A SURGERY CENTER?

At Advanced Sports & Spine, the majority of our pain management procedures are performed in our Charlotte office. We use state-of-the-art equipment. Our ultrasound and fluoroscopic guidance techniques ensure accuracy, help limit complications, and increase success rates.

WHAT IS PRP?

Platelet Rich Plasma (PRP) therapy is one of the latest cutting-edge pain management approaches in treating most sports injuries and other musculoskeletal conditions. This is a non-surgical procedure that provides fast, effective, and long-lasting relief from pain and discomfort. Read more

WHAT IS STEM CELL THERAPY?

Stem cell therapy is one of the most innovative procedures that uses mesenchymal cells in treating injuries, pain, and damaged tissues. This is a non-surgical and non-opioid procedure that produces minimal to no risk of complications or adverse effects. Read more

WHERE DO YOU GET THE PRP? WHERE DO YOU GET THE STEM CELLS?

The PRP and stem cells come from the patients themselves. The equipment Advanced Sports & Spine uses to process the PRP and stem cells is FDA cleared for that use.

HOW MUCH IS THE COST?

The cost depends on 2 main factors: how severe your condition is and how many joints or areas of the body you are looking to have treated. Dr. Ahmad and his team will be able to answer this question for you more thoroughly after your initial examination and review of diagnostic findings.

IS A PRP INJECTION COVERED BY INSURANCE?

Unfortunately, no insurance companies in the country cover PRP, so the treatments are self-pay. However, we have the most competitive pricing in the Carolinas with many different financing options, such as Care Credit and Advance Care, offering low monthly payments and interest free options for up to 14 months.

HOW LONG DOES IT LAST?

Relief from PRP injections can last 2-5 years.

HOW IS THE PROCEDURE DONE? HOW LONG DOES THE PROCEDURE TAKE?

Dr. Ahmad uses the AngelⓇ System to produce the concentration of PRP substance needed for your pain management treatment. This machine uses 3-sensor technology (3ST) that can be configured to customize PRP substance concentrations.

The AngelⓇ System is a fully automated technology that has the capacity to deliver platelet concentrations with adjustable leukocyte concentration. These concentrated PRP substances are safe because we use the patient’s own blood while following the FDA minimal manipulation guidelines.

The procedure is performed as an outpatient treatment in our office.

HOW QUICKLY CAN I GET AN APPOINTMENT?

It’s a quick process. We simply need the patient’s information, insurance information, and the date and the time to book an appointment. Book your appointment today!

HOW LONG DOES IT TAKE BEFORE IT STARTS TO WORK?

On average, patients experience relief in about 6 weeks, but you may see results sooner.

WHEN DO YOU DO THE PROCEDURES?

Dr. Ahmad and his team will do a thorough exam on your area of complaint, provide you with a complete procedure of diagnosis, and recommend the best course of action to help eliminate and reduce your pain.

Procedures are performed in the office. We are open Monday-Friday from 8:30am-5:00pm.

Conditions Treated

We offer to help patients with the following conditions

Back and neck pain, acute or chronic

Arthritis/bursitis

Accident injuries

  • Low Back and Neck Pain
  • Osteoarthritis
  • Tendon Injuries
  • Sciatica/Radiculopathy
  • Myofascial Pain Syndrome
  • Shoulder, Knee, Hip and other joint pains
  • Occupational injuries
  • Neuralgias
  • Sports injuries
  • Carpal Tunnel Syndrome
  • Peripheral nerve entrapments
  • Complex Region Pain Syndrome
  • Phantom limb pain
  • Spasticity
  • Trigger fingers
  • Peripheral Neuropathy

Working Hours

MONDAY8:30am-5:00pm
TUESDAY8:30am-5:00pm
WEDNESDAY8:30am-5:00pm
THURSDAY8:30am-5:00pm
FRIDAY8:30am-5:00pm
SATURDAYClosed
SUNDAYClosed

Clinic Hours

Monday – Thursday: 8:30 AM – 3:00 PM
Friday – Sunday: Closed

HANDLING PHONE CALLS

MON – FRI: 8:30 AM – 5:00 PM

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