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Neck Spasm: Exercises

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Levator scapula stretch

slide 1 of 5
slide 1 of 5, Levator scapula stretch,
  1. Sit in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
  2. Gently tilt your head toward one shoulder.
  3. Turn your head to look down into your armpit, bending your head slightly forward. Relax and let the weight of your head stretch your neck muscles.
  4. Hold for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. It's a good idea to repeat these steps toward your other shoulder.

Neck stretch to the side (upper trap stretch)

slide 2 of 5
slide 2 of 5, Neck stretch to the side (upper trap stretch),
  1. Sit in a firm chair, or stand up straight. 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.
  2. Look straight ahead. Tilt your head toward one shoulder and hold for 15 to 30 seconds. Relax and let the weight of your head stretch your muscles.
  3. Slowly return your head to the starting position.
  4. Repeat 2 to 4 times toward each shoulder.

If you would like a little added stretch, place your arm behind your back. Use the arm opposite of the direction you are tilting your head. For example, if you are tilting your head to the left, place your right arm behind your back.

You can also add more stretch by using one hand to pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left and use your left hand to gently and steadily pull your head toward your shoulder.

Neck rotation

slide 3 of 5
slide 3 of 5, Neck rotation,
  1. Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
  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.

Chin tuck

slide 4 of 5
slide 4 of 5, Chin tuck,
  1. Roll up a towel so it is about 2 to 3 inches thick.
  2. Lie on the floor and place the rolled towel under your neck. Your head should be touching the floor.
  3. Gently nod your head, bringing your chin toward your throat. Be sure to keep the back of your head on the floor.
  4. Hold for about 6 seconds.
  5. Repeat 8 to 12 times.

Neck stretch to the front

slide 5 of 5
slide 5 of 5, Neck stretch to the front,
  1. Sit up straight in a firm chair, or stand up straight. Look straight ahead. If you're standing, keep your feet about hip-width apart.
  2. Slowly bend your head forward without moving your shoulders.
  3. Hold for 15 to 30 seconds, then return to your starting position.
  4. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.