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Neck Pain Exercises

Neck Flexors

With a rolled towel under neck, gently nod the chin without lifting the head.

Hold for 10 seconds.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.

Neck Extensors

With hands grasping the base of the neck, extend the chin as far as possible.

Hold for 3-4 seconds.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.

Neck/Pelvis Rotation

Feet and knees together with arms outstretched. Rotate knees to one side, turning head in the opposite direction until a stretch is felt. Repeat on other side.

Hold for 3-4 seconds.
Repeat 10 times per side, per set.
One set per session.
Complete 3 sessions per day.

Upper Trapezius Stretch

Gently grasp right side of head while reaching behind back with other hand. Tilt head away until a gentle stretch is felt.

Hold for 30 seconds.
Repeat 2 times per set.
One set per session.
Complete 1-3 sessions per day.

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