How to do the exercises
Neck rotation
slide 1 of 7, Neck rotation,
1. Sit in a firm chair, or stand up straight.
2. Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
3. Turn your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times to each side.
Neck stretches
slide 2 of 7, Neck stretches,
1. Look straight ahead, and tip your right ear to your right shoulder. Do not let your left shoulder rise
up as you tip your head to the right.
2. Hold for 15 to 30 seconds.
3. Tilt your head to the left. Do not let your right shoulder rise up as you tip your head to the left.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times to each side.
Forward neck flexion
slide 3 of 7, Forward neck flexion,
1. Sit in a firm chair, or stand up straight.
2. Bend your head forward.
3. Hold for 15 to 30 seconds.
4. Repeat 2 to 4 times
Lateral (side) bend strengthening
slide 4 of 7, Lateral (side) bend strengthening,
1. With your right hand, place your first two fingers on your right temple.
2. Start to bend your head to the side while using gentle pressure from your fingers to keep your
head from bending.
3. Hold for about 6 seconds.
4. Repeat 8 to 12 times.
5. Switch hands and repeat the same exercise on your left side.
Forward bend strengthening
slide 5 of 7, Forward bend strengthening,
1. Place your first two fingers of either hand on your forehead.
2. Start to bend your head forward while using gentle pressure from your fingers to keep your head
from bending.
3. Hold for about 6 seconds.
4. Repeat 8 to 12 times.
Neutral position strengthening
slide 6 of 7, Neutral position strengthening,
1. Using one hand, place your fingertips on the back of your head at the top of your neck.
2. Start to bend your head backward while using gentle pressure from your fingers to keep your head
from bending.
3. Hold for about 6 seconds.
4. Repeat 8 to 12 times.
Chin tuck
slide 7 of 7, Chin tuck,
1. Lie on the floor with a rolled-up towel under your neck. Your head should be touching the floor.
2. Slowly bring your chin toward your chest.
3. Hold for a count of 6, and then relax for up to 10 seconds.
4. Repeat 8 to 12 times.
Exercises: Neck Stretches
1. Upper Trapezius Stretch: Sit up tall with good posture keeping shoulders
down. Grasp the bottom of the seat with one hand. Slightly turn your ear to
your shoulder until a comfortable stretch is felt on the opposite side of the
neck. Hold that position for 20 seconds. Repeat to each side 3 times. Perform
this exercise 2 times per day.
2. Levator Scapular Stretch: Sit up tall with good posture keeping shoulders
down. Grasp the bottom of the seat with one hand. Slightly turn your chin
toward your armpit until a comfortable stretch is felt on the opposite side of
the neck. Hold that position for 20 seconds. Repeat to each side 3 times.
Perform this exercise 2 times per day.
5. . Neck Rotation: Rotate head gently and slowly from side to side. Do not
turn head completely to either side, keep motion small. Keep chin level
with ground without letting chin drop to chest. Repeat 10 times.
Perform this exercise 2 times per day.
6.
7. 4. Doorway Stretch: Stand in a doorway with hands and arms out to the
side as shown in picture. Keep forearms flat on door frame. Take one
step forward with one leg to feel a comfortable stretch in chest region.
Hold that position for 10-20 seconds. Repeat 3 times. Perform this
exercise 2 times per day.
8.
9. Exercises: Neck Strengthening
10.
11.1. Shoulder Scapular Squeeze: Squeeze your shoulder blades together as
shown in the picture. Hold 5 seconds. Repeat 10 times. Only squeeze
hard enough to encourage good posture, not to create pain or
discomfort. Perform this exercise 2 times per day
2. Wall Push Up: Start with feet approximately shoulder width apart. Place
hands against wall slightly below shoulder level and elbows straight as shown
in the picture. Bend elbows while keeping head in a neutral position. Repeat
10 times with 1-2 sets. Perform this exercise 2 times per day.
3. Theraband™ Rows: Place Theraband around a doorknob, or tie a knot in the
Theraband and close it in the door. Anchor the band at chest level. Stand tall
with each end of Theraband in your hands, knees slightly bent, abdominal
muscles tight. Maintaining tight trunk muscles, pull arms back while
squeezing shoulder blades together. Focus on squeezing the shoulder blades
without shrugging the shoulders up towards the ears. Return to starting
position. Do not lean back. Repeat 20 times. Perform 2 times per day.
4. Prone Rows: Lie on your stomach with your arms dangling off the side of
the bed (try angling your body so your head is facing the corner of your bed).
Use a pillow under your stomach for comfort. Begin by pulling arms back
while bending elbows and squeezing shoulders blades together then slowly
return to starting position. Do not lift head up while pulling arms back.
Repeat 20 times. Perform 2 times per day.
