Neck Exercises

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.

Tilt From Front To Back
• Tilt your head slowly back, far enough so you can look up.
• Hold posture for a moment.
• Return slowly to front position.
• Do 5-10 repetitions of this exercise 3 times a day.
Tilt From Side To Side
• Keep your head straight as you slowly tilt it over to the side.
• Don’t go so far that you touch your ear with your shoulder.
• Hold posture for a moment.
• Return your head to center position.
• Move your head to your opposite shoulder.
• Do 5-10 repetitions of this exercise three times a day.

Rotate Head From Side To Side
• Slowly turn your head as far as you can.
• Hold posture for a moment.
• Return your head to the center.
• Move your head in the opposite direction.
• Do 5-10 repetitions of this exercise 3 times a day.
Side Resistance
• Hold one hand against the side of your head.
• Use your hand to resist the movement as you try to touch your shoulder with your ear.
• Hold this posture for a count of 5.
• Relax and repeat on opposite side.
• Do 5-10 reps of this exercise 3 times a day.
Hand Resistant Exercises

Forward Resistance
• Hold both hands against your forehead.
• Try to move head forward, but resist the movement with your hands.
• Hold this posture for a count of 5.
• Relax.
• Do 5-10 Repetitions of this exercise 3 times a day.
Backward Resistance
• Place both hands behind your head.
• Try to move head backwards, but resist the movement with your hands. Don’t tip chin.
• Hold this posture for a count of 5.
• Relax.
• Do 5-10 reps 3 times a day.

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