NECK EXERCISES & STRETCHES

Neck Exercises and Stretches

Choose the exercises/stretches prescribed by our office:

IMPORTANT:

If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

Flexion

STRETCH

Neck Flexion - Hand Resistance

flex_handresisted.gif
Position

Seating or Standing

Slowly tuck your chin and allow your head to drop down towards your chest. Apply slight pressure to the top of the head with either hand to increase the stretch. You should feel a stretching sensation in the neck and back.

EXERCISE

Range of Motion

flex_stretch.jpg
Position

Seating or Standing

Slowly tuck your chin and allow your head to drop down towards your chest.

Important Tip:

If you have problems with balance or dizziness, perform this stretch in the seated position.

Gravity Resistance

flex_gravity.gif
Position

Lay on back with head over edge of bed.

Slowly allow the head to extend back and drop past the edge of the bed until a comfortable stretch in the front of the neck is felt. Allowing the mouth to open as the head is extended back will decrease pull on the anterior neck musculature.

Pillow Resistance

flex_pillow.gif
Position

Face wall will pillow between (fold in half if thin).

The goal of this exercise is to contract the anterior neck muscles without allowing movement of the head. Gently push the head forward into the pillow. Gradually increase the pressure to a comfortable tolerance.

Extension

STRETCH

Neck Flexion - Hand Resistance

ext_handresisted.gif
Position

Seating or Standing

Slowly tilt your head backwards as if looking up towards the ceiling. Apply slight pressure to the top of the head with either hand to increase the stretch.

EXERCISE

Range of Motion

rom_ext.gif
Position

Seating or Standing

Slowly tilt your head backwards as if looking up towards the ceiling.

Important Tip:

If you have problems with balance or dizziness, perform this stretch in the seated position.

Gravity Resistance

ext_gravity.gif
Position

Lay on back with head over edge of bed.

Slowly allow your head to drop down towards the floor until a comfortable stretch in the back of the neck is felt. Then, bring the head back to the starting position and hold.

Pillow Resistance

ext_pillow.gif
Position

Back against wall or lying down on back - a pillow (fold in half if thin) is placed behind the head and neck.

The goal of this exercise is to contract the posterior neck muscles without allowing movement of the head. Gently push the head back into the pillow. Gradually increase the pressure with the head to a comfortable tolerance.

Lateral Flexion

STRETCH

Neck Flexion - Hand Resistance

latflex_handresisted.gif
Position

Seated with hand grasping the side of chair. Opposite hand is used to apply slight pressure to the head.

Slowly laterally flex your head by bringing your ear to the same side shoulder. Apply slight pressure to the side of the head with the same side hand to increase the stretch. You should feel a stretching sensation in the opposite side of the neck.

EXERCISE

Range of Motion

latflex_stretch.jpg
Position

Seating or Standing

Slowly laterally flex your head by bringing your ear to the same side shoulder. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repeat this sequence ___ times*.

Important Tip:

If you have problems with balance or dizziness, perform this stretch in the seated position.

Gravity Resistance

latflex_gravity.gif
Position

Lay on side with head over edge of bed.

Slowly allow the head to drop to the side so that the ear approximates the same side shoulder. Then, bring the head back to the starting position and hold for a count of ___ seconds*. Repeat this sequence ___ times*, then repeat entire process on the opposite side.

Pillow Resistance

latflex_pillow.gif
Position

Standing with shoulder against wall, place pillow (folded) between wall and head.

The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Gently push the head laterally into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.

Rotation

STRETCH

Neck Flexion - Hand Resistance

rot_handresisted.gif
Position

Seating or Standing

Slowly rotate your head to the side. Apply slight pressure to the side of the head to increase the stretch. You should feel a stretching sensation in the neck. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side.
 

EXERCISE

Range of Motion

rom_rot.gif
Position

Seating or Standing

Slowly rotate your head to the side as far as you comfortably can. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repeat this sequence ___ times*.

Important Tip:

If you have problems with balance or dizziness, perform this stretch in the seated position.