The shoulder and neck class is a rehabilitation program for any one with a painful neck and or shoulder. The class aim is to educate people to manage better and progress through a supervised exercise program to help improve their pain and function while learning about the joints and different management strategies to self-manage.
The shoulder and neck class is delivered as 1 class per week for 6 weeks.
Class size is usually 8-10 people but can be increased if there is more than one facilitator.
Each class usually starts with a brief group discussion around a topic relating to neck and shoulder pain. This can include anatomy, why pain is present, different strategies to manage pain including exercise, sleep, heat vs ice therapy.
Participants can share their experiences with others and to encourage shared learning. This is followed by about 40 minutes of a simple circuit-type exercise programme. A Physiotherapist will supervise and tailor exercises to suit your needs.
During the first and last session, you’ll be asked to complete some questionnaires about your pain and management. More information on this can be found below.
It is important to commit to attending all 6 of the sessions in order to gain the benefits of the programme.
All exercise equipment will be provided. It’s recommended that you:
- Wear loose-fitting clothing
- Wear comfortable, flat shoes (e.g. trainers)
- Bring a water bottle
- Bring reading glasses, if needed.
The shoulder and neck class has been designed to help anyone with early or chronic pain affecting range of movement and strength that is limiting day to day activities.
If you live in Greenwich and are registered with a local GP, they can refer you to the MSK service for the shoulder and neck class.
Some people think that being more active will increase their pain, but after 1-2 sessions you will learn that exercise isn’t painful and start to feel the benefits. You will be better able to do the exercises, feel more confident and more in control.
No. To prolong the life of a joint you need to be physically active. Strong, well-coordinated muscles are a necessity, not a luxury. They protect your joint and can delay, even prevent, pain and disability.
You do not need strenuous exercise to make your muscles stronger. The exercises can be tailored to suit your needs and are regularly reviewed by the supervising physiotherapist.
The Physiotherapist will work with you encouraging you to try to do as many exercises as you can, taking rest in between. They will work with you to make you more comfortable and confident in your abilities and to progress on the exercises that you do each session.
The exercises can be progressed in different ways depending on the exercise. Some can be progressed by trying to do more repetitions of the exercise in one minute. Others can be progressed by doing them for a longer time. Changing the tempo or amount of resistance is also another way to add progressions. The Physiotherapist during your classes will work with you to ensure that you are progressing based on your abilities and goals.
You will be asked to complete some questionnaires about your pain and management during your first class. You’ll also be asked to complete questionnaires again at the end of the 6-week programme. This information is useful to see how much progress you have made, and to keep track of how the shoulder and neck class is helping people.
Please be sure to wear loose-fitting clothing and comfortable shoes, bring along a water bottle, and reading glasses (if required).
At the beginning and end of the programme we ask you to complete questionnaires relating to your neck or shoulder pain. This will result in a score and allow you to measure the progress you made throughout the programme. The outcome forms are anonymized. Please do ask your facilitator to help you with the forms if you have any questions.
That’s okay, sometimes it’s challenging to know what kind of treatment is right for you.
You can self refer by speaking to your GP or by completing an online referral using the link below: