Neck Exercises

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle strain.

Tilt From Front To Back

Tilt your head slowly back, far enough so you can look up.
Hold posture for a moment.
Return slowly to front position.

Do 5 - 10 repetitions of this exercise 3 times a day.

Hand Resistance Exercises Forward Resistance.

Hold both hands against your forehead.
Try to move head forward but resist the movement with your hand.
Hold this posture to a count of 5.
Relax.

Do 5 - 10 repetitions of this exercise 3 times a day.

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 to shoulder.
Hold posture for a moment.
Return your head to center position.
Move your head to your p\opposite shoulder.

Do 5 - 10 repetitions of this exercise 3 times a day.

Backward Resistance

Place both bands behind your head.
Try to move head backward but resist the movement with your hands. Don't tip chin.
Hold this posture to a count of 5.
Relax.

Do 5 - 10 repetitions of this exercise 3 times a day.

Rotate Head From Side To Side

Slowly turn your head as far as you can.
Hold posture for a moment.
Return your head to the center.
Move your head in opposite direction.

Do 5 - 10 repetitions of this exercise 3 times a day.

Side Resistance

Hold one hand against one side of your head.
Use your hand to resist the movement as you try to touch your shoulder with your ear.
Hold this posture to a count of 5.
Relax.
Repeat exercise on opposite side.

Do 5 - 10 repetitions of this exercise 3 times a day.

This information is not intended as a substitute for proper health care. If you are being treated for a back problem, exercise under the direction of your health care provider.