Neck Exercises – Strengthening

These exercises are designed to stretch and strengthen your neck. Read through all instructions before beginning an exercise. Breathe normally and don’t bounce. If you feel any pain, stop the exercise immediately and inform Dr. Gina or Dr. Mike.

Please note that this information is in no way a substitute for professional medical care. Always consult your health care provider before beginning an exercise program.

 

Palm Press:

  • Sit straight and look straight ahead. Press your palm against your forehead. Push slowly while resisting with your neck muscles, so your head doesn’t move. Hold for ___ seconds, then slowly relax the pressure. Repeat ___ times.

  • Repeat the exercise, pressing ___ times on each side of your head.

  • Repeat the exercise, pressing ___ times on the back of your head.

Caution: Don’t press so hard that you feel pain or your head shakes. Don’t let your neck arch in any direction.

 

 

Head Lifts:

  • Lie on your back with knees bent and feet flat on the floor. Tuck your chin and lift your head toward your chest, keeping your shoulders on the floor. Hold for ___ seconds. Repeat ___ times.

  • Turn on your right side with your right forearm under your head. Lift your head slowly toward your left shoulder. Hold for ___ seconds. Repeat ___ times on each side.

  • Get on your hands and knees. Keeping your back straight, slowly drop your head toward your chest. Tuck your chin, then lift your head until your neck is level with your back. Hold for ___ seconds. Repeat ___ times.

Caution: Kneel on a pad or carpet to protect your knees.

 

 

Arm Lifts:

  • Stand with a straight back, keeping your head and neck straight.

  • Alternately raise and lower your arms, keeping them straight. Move in slow, smooth arcs. Repeat ___ times.

Don’t arch your neck – keep your ears in line with your shoulders and hips.

 

 

Reach and Hold:

  • Get on your hands and knees, with knees spread apart under your hips. Keeping your head and neck straight, tighten your abdominal muscles and raise your right arm straight ahead of you. Repeat ___ times with each arm.

  • Lift your arm to the side. Repeat ___ times with each arm.

  • Lift your arm to the back. Repeat ___ times with each arm.

Caution: Don’t arch your back or neck. Kneel on a carpet or a pad to protect your knees.