All posts in Neck

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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Neck Exercises

Neck Retraction

Pull head straight back, keeping eyes and jaw level.

Hold to end range.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.

Levator Scapula Stretch

Place right hand on same side shoulder blade. With other hand, gently stretch head down and away.

Hold for 30 seconds.
Repeat 2 times per set.
One set per session.
Complete several times 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 session per day.

Supine Spinal Twist

Lie on back with feet flat, arms straight up and palms together. Slowly rotate head and hips to one side, arms and shoulders to the opposite side. Feet will fall to the side, following knees and hips.

Hold for 2 breaths.
Repeat 10-20 times per set.
One set per session.
Complete 1 session per day.

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