Neck Exercises

Below are a list of neck exercises to help keep your neck healthy. These exercises should be repeated three times daily for otpimal results. If you are experiencing back pain, we recommend that you see a physician before performing these.

Tilt from Front to Back
Tilt your head slowly back, far enough that you are looking up toward the ceiling. Hold this pose for a moment and then slowly return to the front facing position. Do this 5-10 times.

Tilt from Side to Side
Keep your head straight as you slowly tilt it over to the side. Don't go so far that you touch your ear with your shoulder. Hold this pose for a moment. Return your head to center position. Now, move your head to the opposite shoulder. Do this 5-10 times.

Rotate Head from Side to Side
Slowly turn your head as far as you can. Hold this pose for a moment. Return your head to the center. Move your head in the opposite direction. Do this 5-10 times.

Side Resistance
Hold one hand against the side of your head. use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this pose for five seconds. Relax and repeat on the opposite side. Do this 5-10 times.

Backward Resistance
Place both hands behind your head. Try to move your head backwards, but resist the movement with your hands. Hold this pose for 5 seconds. Relax and repeat 5-10 times.

Forward Resistance
Hold both hands against your forehead. Try to move your head forward, but resiste the movement with your hands. Hold this pose for 5 seconds. Relax and repeat 5-10 times.

In addition to the above exercises, you may consider isometric cervical exercises listed below:

Sit up straight with your chest out. Isometric exercising means there is no movement and your head should remain in a neutral position.

Rotation
With your head in a neutral position, stabilize both sides of your head with your hands. Try to rotate your head gently to one side. Your hands should prevent any movement of your head. Hold for 5-10 seconds. Repeat on opposite side.

Flex
With your head in a neutral position, stabilize the front of your head. Try to bring your chin to your chest. Your hands should prevent any movement of your head. Hold for 5-10 seconds.

Extend
With your head in a neutral position, stabilize the back of your head. Try to tilt your chin up. Your hands should prevent any movement of your head. Hold for 5-10 seconds.

Lateral Flex
With your head in a neutral position, try to bring your ear to your shoulder on one side. Your hands should prevent any movement of your head. Hold for 5-10 seconds. Then, repeat on the opposite side.