Here's a 2-week rehabilitation program following Platelet-Rich Plasma (PRP) treatment for a neck trapezius muscle strain. This program focuses on gradual progression, with the primary goals being to reduce pain, restore mobility, improve strength, and prevent recurrence.

 

Week 1: Initial Recovery and Mobility

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Goals:

• Minimise pain and inflammation

• Restore gentle mobility

• Prevent stiffness

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Day 1–3: Rest and Passive Care

• Activity:

  • Rest the neck to allow PRP effects to take place. Avoid strenuous activities.

  • Use a cervical pillow or ergonomic support during sleep.

• Pain Management:

  • Apply a warm compress for 10–15 minutes, 2–3 times daily (if swelling has subsided).

  • Gentle self-massage or soft tissue release around, but not on, the injection site.

• Neck Mobility:

  • Perform chin tucks (5 reps, 3 sets daily) to engage deep neck flexors without straining the trapezius.

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Day 4–7: Gentle Mobility and Stability

• Mobility Exercises:

  • Side-to-Side Rotations: Slowly turn your head left and right to the limit of pain-free range of motion. Hold for 5 seconds. (10 reps, 3 sets)

  • Neck Tilts: Gently tilt your head toward your shoulder, alternating sides. Hold for 5 seconds. (10 reps, 3 sets)

• Stability and Strength:

  • Shoulder Blade Squeezes: Sit upright, squeeze your shoulder blades together gently, and hold for 5 seconds. (10 reps, 3 sets)

  • Isometric Resistance:

    • Place your palm on your forehead and apply gentle pressure without moving your neck (hold for 5 seconds). Repeat for the sides and back of the head. (3 reps per direction)

• Postural Awareness:

  • Practice sitting with proper posture (neutral spine, shoulders relaxed) for at least 10 minutes per hour.

 

Week 2: Progression to Strength and Function

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Goals:

• Improve strength and endurance of neck and trapezius muscles

• Enhance posture and functional range of motion

• Prepare for a gradual return to normal activities

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Day 8–10: Strength Progression

• Strength Exercises:

  • Theraband Rows: Use a resistance band to perform gentle scapular retraction exercises. (10 reps, 3 sets)

  • Wall Angels: Stand with your back against a wall and slowly raise and lower your arms as if making a snow angel, keeping the back flat. (10 reps, 2–3 sets)

  • Neck Flexor Strengthening: Lie on your back and perform chin tucks with your head slightly lifted off the ground. (5 reps, 3 sets)

• Dynamic Mobility:

  • Cat-Cow Stretch: Perform gentle spinal flexion and extension on all fours. (10 reps, 2 sets)

  • Upper Trap Stretch: Sit upright, gently tilt your head to one side, and use your hand to apply light pressure for a deeper stretch. (Hold 15 seconds, 3 reps per side)

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Day 11–14: Functional Training

• Functional Strength:

  • Farmer’s Carry: Hold a light dumbbell or weight in one hand and walk for 20–30 seconds, maintaining proper posture. Switch sides. (3 sets each side)

  • Scapular Stability Planks: Perform a plank on your elbows, focusing on scapular stability. (Hold for 10–20 seconds, 3 reps)

• Advanced Mobility:

  • Thoracic Rotations: On all fours, thread one arm underneath your body and rotate your chest to the opposite side. (10 reps each side)

• Endurance:

  • Light Aerobic Activity: Walk or use a stationary bike for 10–15 minutes to maintain overall fitness without neck strain.

• Postural Retraining:

  • Integrate reminders for upright posture during daily activities.

 

Important Notes

• Avoid: Heavy lifting, overhead activities, or any movement that causes sharp pain.

• Monitor: Any increase in pain, swelling, or discomfort; consult a healthcare provider if these occur.

• Hydration and Nutrition: Ensure optimal hydration and protein intake to support tissue healing