Neck Exercises

Neck Glide

Start with neck straight. Slowly slide your chin forward. Hold for 5 seconds and return to starting position. Do 10 times.

 

Neck Extension

Without arching your back, slowly move your head backward so you are looking upward. Hold for five seconds. Return to starting position. This is a good exercise to do during work to prevent neck strain.

 

Neck Rotation

Start by looking straight ahead. Slowly turn your head to the left. Hold for ten seconds, then return to starting position. Then, slowly turn you head to the other side. Hold for 10 seconds. Return to starting position. Do 10 repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

 

Lateral Extension

Start by looking straight ahead. Slowly lean your head to the left. Using your left hand for resistance, use the muscles in your neck to press against it. Hold for 5 seconds, then return to starting position. Then, slowly lean your head to the other side. Hold for 5 seconds. Return to starting position. Do ten repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

 

Shoulder Shrugs

Start by looking straight ahead. Slowly raise both shoulders up. Hold for 5 seconds, then return to starting position. Do 10 repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.

 

Tilted Forward Flexion

Start by looking straight ahead. Slowly lower your chin toward your chest. Hold for 5 seconds, then return to starting position. Do 10 repetitions. This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as when working at a computer. Do this exercise every half hour to prevent neck strain.

 

Deep Stretching

Sitting with good posture, let your head fall towards your shoulder. You can apply pressure with your hand as shown. You may also hold onto your chair with the opposite hand. Hold 30 seconds, repeat 3 times.

 

Resistance Presses

Keep your head in a neutral position at all times. Apply pressure to your head in the following positions for 5 seconds then relax. Flexion- place hand at forehead. Extension- place hand at back of head.

 

Towel Pull

Place rolled towel around your neck, and hold ends with hands. Slowly look up as far as you can, rolling your head over the towel. Apply gentle pressure on towel to support cervical spine as you extend head back. Do not hold the position. Instead, return to starting position. Repeat 10 times.