Sick of Neck Pain? Here’s What Really Works (Backed by Science)

If you’re living with neck pain, you’re not alone. Whether it’s from long hours at a desk, poor posture, or stress, neck discomfort is one of the most common issues among expats aged 30-60 living in Phnom Penh.

At Movement: Physiotherapy and Fitness, we know that quick fixes like massages or painkillers don’t solve the real problem. Instead, we follow a 3-step treatment model designed to provide lasting relief:

✅ Release – Relieve tension and calm irritated nerves
✅ Restore – Improve movement patterns and posture
✅ Regain – Build strength and resilience to prevent pain from returning

Here’s how it works — and why it’s so effective.

Step 1: Release – Relieve Pain and Tension

Neck pain often stems from tight muscles, trigger points, or nerve irritation. Simply stretching or massaging the area may offer temporary relief, but it doesn’t resolve the underlying tension.

At Movement, we start by addressing the root of your discomfort. Depending on your needs, we may use:

💆 Manual Therapy – Hands-on techniques to release muscle tension and improve mobility.
🪡 Dry Needling – Targets stubborn trigger points to relax tight muscles and improve blood flow.
⚡ Shockwave Therapy – Effective for stubborn tension and chronic pain.

This Release phase helps you feel immediate relief — but that’s just the beginning.

Step 2: Restore – Rebuild Proper Movement and Posture

Once your neck feels better, we focus on restoring movement, control, and posture to stop your pain from returning.

Following insights from experts like Stuart McGill, Peter O’Sullivan, and Shirley Sahrmann, we focus on movement retraining that improves:

✅ Posture correction – Helping you sit, stand, and move in a way that protects your neck.
✅ Mobility exercises – Restoring your natural range of motion without stiffness or discomfort.
✅ Control and stability – Teaching your muscles to work together efficiently.

By restoring proper movement patterns, we break the cycle of pain and ensure you can move with confidence.

Step 3: Regain – Build Strength and Resilience

The final step is all about ensuring your neck is strong enough to handle life’s demands — from long workdays to active weekends.

We start by incorporating Physitrack, a powerful platform that provides:

📲 Customized Exercise Programs – Tailored to your needs and designed for easy follow-along at home.
📈 Progress Tracking – Ensures you’re improving with the right intensity and form.
🎯 Video Demonstrations – Clear guidance to ensure each movement is done safely and effectively.

Once you’ve built a solid foundation, we introduce the Iron Neck — a revolutionary tool that’s perfect for those who want to take their neck strength to the next level.

Why the Iron Neck?

The Iron Neck is designed to build rotational strength, stability, and postural endurance — all key for preventing neck pain from returning. It’s especially helpful for:

✅ Expats working long hours at desks
✅ Athletes seeking neck strength for performance and injury prevention
✅ Anyone looking to build long-term resilience

Combining Physitrack’s structured programs with the Iron Neck’s innovative design gives you the ultimate toolkit for staying pain-free and strong.

Why Movement’s 3-Step Model Works

Our approach at Movement: Physiotherapy and Fitness isn’t just about pain relief — it’s about giving you the tools to stay strong, confident, and pain-free long-term.

💪 We identify the real cause of your pain — not just the symptoms.
🧠 We combine expert techniques with education, so you know what’s happening and why.
📈 We use proven tools like Physitrack and Iron Neck for effective results.

Take the First Step Toward a Pain-Free Neck

If you’re tired of waking up with a stiff neck, struggling to focus because of discomfort, or missing out on activities you love, it’s time to take action.

At Movement: Physiotherapy and Fitness in Phnom Penh, our expert team is here to guide you every step of the way.

Some useful links to explore next:
Chin Tuck Exercise – A proven method to improve neck posture and reduce pain:
https://www.physitrack.com/exercise-library/how-to-perform-the-chin-tuck-exercise-exercise

Iron Neck Benefits – Explains the unique benefits of Iron Neck for neck strength, mobility, and injury prevention:
https://performbetter.co.uk/blogs/news/the-4-benefits-of-iron-neck-training

Iron Neck Training Review – A detailed review covering Iron Neck’s features, user experiences, and results:
https://blog.revgear.com/iron-neck-review/


What to read next:

1. Dry Needling Therapy: In the Release phase, we utilize techniques like dry needling to alleviate muscle tension and pain. Learn more about how dry needling can relieve pain and restore movement. ​Movement Physio Fitness
   
2. TENS and Interferential Therapy: As part of our comprehensive approach, we offer therapies like TENS and interferential therapy to manage pain effectively. Discover the benefits of these therapies. ​Movement Physio Fitness
   
3. Importance of Good Posture: In the Restore phase, correcting posture is crucial for preventing neck pain recurrence. Understand the significance of good posture and its impact on neck health. ​Movement Physio Fitness
   
4. Physiotherapy vs. Chiropractic Care: Choosing the right treatment approach is essential. Explore our insights on navigating recovery pathways between physiotherapy and chiropractic care. ​Movement Physio Fitness
   
5. Our Blog Section: For more articles and resources on managing pain and improving physical health, visit our blog. ​Movement Physio Fitness