Neck Exercises – Stretching

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. Picard. Please consult Dr. Picard as to how many repetitions of each exercise applies to you.

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.

 

Active Neck Rotation:

  • Lie on your back with your knees bent and your feet flat on the floor. For extra comfort, place a neck roll or a rolled-up towel under your neck. Look straight ahead.
  • Turn your head slowly from side to side, keeping your chin level. Repeat _____ times to each side, bringing your head back to starting position at each turn.

Caution: Don’t force any motion. Go only as far as you can comfortably.

 

 

Face Clock:

  • Lie on your back looking straight ahead, with your knees bent and feet flat on the floor.
  • Imagine your head against the face of a clock. Slowly draw the outer edge of the clock with your nose. Go clockwise first, than counterclockwise. Repeat ____ times in each direction.

Caution: Don’t stay in one position too long – keep your head moving to avoid tightening your muscles.

 

 

Neck Flex:

  • Sit up straight in your chair. For support, rest your left forearm against your lower back.
  • Gently drop your chin toward your chest. when you feel the stretch, hold for ___ seconds. Return to the starting position. Repeat ___ times.

Caution: Don’t force your head down. Pull slowly, letting gravity help.

 

 

Tension Release:

  • Sit up straight in your chair. Tuck your chin slightly and tilt your head to the left, with your chin down and to the right.
  • Placing your left hand on the upper right side of your head, gently pull your head to the left. Hold for ___ seconds. Return to the starting position. Repeat ___ times on each side.

Caution: Don’t force your head down. Pull slowly, letting gravity help.

 

 

Shoulder Squeeze:

  • Raise your arms to your sides until they’re parallel with the floor. Bend your elbows, keeping them at shoulder height.
  • Push your arms backward and squeeze your shoulder blades together. Hold for ___ seconds. Slowly return to the starting position. Repeat ___ times.

Caution: Don’t arch your back. Don’t hunch your shoulders.