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How to do the exercises
Neck stretches to the side
slide 1 of 5
slide 1 of 5, Neck stretches to the side,
- This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
- Tilt your head toward your shoulder and hold for 15 to 30 seconds. Let the weight of your head stretch your muscles.
- Repeat 2 to 4 times toward each shoulder.
Chin tuck
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slide 2 of 5, Chin tuck,
- Lie on the floor with a rolled-up towel under your neck. Your head should be touching the floor.
- Slowly bring your chin toward your chest.
- Hold for a count of 6, and then relax for up to 10 seconds.
- Repeat 8 to 12 times.
Active cervical rotation
slide 3 of 5
slide 3 of 5, Active cervical rotation,
- Sit in a firm chair, or stand up straight.
- Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
- Turn your head to the left and hold for 15 to 30 seconds.
- Repeat 2 to 4 times to each side.
Shoulder blade squeeze
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slide 4 of 5, Shoulder blade squeeze,
- While standing, squeeze your shoulder blades together.
- Do not raise your shoulders up as you are squeezing.
- Hold for 6 seconds.
- Repeat 8 to 12 times.
Shoulder rolls
slide 5 of 5
slide 5 of 5, Shoulder rolls,
- Sit comfortably with your feet shoulder-width apart. You can also do this exercise standing up.
- Roll your shoulders up, then back, and then down in a smooth, circular motion.
- Repeat 2 to 4 times.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
