Neck Exercises

Range-of-Motion Exercises

How far you can move your head and neck in a direction is your range of motion. Range-of-motion exercises stretch neck muscles. Do exercises slowly and never force your neck into position. If you have pain when exercising, stop right away and give us a call.

Rotation

  1. Slowly turn your head to the right as far as is comfortable. Hold for 1 second.
  2. Return your head to the center.
  3. Now gently turn your head to the left and hold for 1 second.
  4. Return your head to the center.
  5. Repeat exercise 10 times on each side.

Side Bend

  1. Gently tilt your head toward your right shoulder. Hold for 1 second.
  2. Return your head to the start position and rest.
  3. Now slowly tilt your head toward the left shoulder and hold for 1 second.
  4. Return your head to the start position.
  5. Repeat exercise 10 times on each side.

Chin Glide

  1. Hold your head and neck straight.
  2. Slightly tuck your chin into your chest. Glide your neck back so your ears are over the shoulders. Hold for 1 second.
  3. Return your head and neck to the start position and rest.
  4. Repeat exercise 10 times.

Isometric Exercises

Isometric exercises strengthen neck muscles. Do exercises slowly and don’t force your neck into position. If you have pain when exercising, stop right away and give us a call.

Forward Head Press

  1. Gently press your palms against your forehead. Push your head forward using the muscles in your neck. Resists with your palms so your head doesn’t move. Hold for 1 second. Relax.
  2. Repeat exercise 10 times.

Backward Head Press

  1. Gently press your palms against the back of your head. Push your head backward using the muscles in your neck. Resist with your palms so your head doesn’t move. Hold for 1 second. Relax.
  2. Repeat exercise 10 times.

Side Head Press

  1. Gently press your right palm against the right side of your head. Push your head sideways using the muscles in your neck. Resist with your palm so your head doesn’t move. Hold for 1 second. Relax.
  2. Repeat exercise 10 times. Switch to your left side and repeat.
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