Neck Exercises

Simple Exercises to Stretch and Strengthen Your Neck

Cervical Rotation

Turn head to right/left as far as you can until you feel a stretch. Hold this position for 30 seconds.

Cervical Side Bending

Tilt head to side as far as you can until you feel a stretch on the side of your neck. Hold this position for 30 seconds

Cervical Flexion

Look down and put your chin on your chest.  You will feel a stretch on the back of your neck. Hold this position for 30 seconds.

Cervical Extension

Look up as far as you can. You will feel a stretch on the front of your neck. Hold this position for 30 seconds.

Trapezius Stretch

Put right hand behind your back. Look down into your left arm pit. Use left hand and reach up to back of your head and pull down until you feel a stretch in the trapezius muscle. Hold this stretch for 30 seconds.

Prone Arm lifts (The "I" Exercise)

Laying prone, place a towel roll under your forehead. Begin with arms by your side, elbows straight. Lift arms upward as far as you can. Pinch shoulder blades together. Repeat 30 times.

Prone Arm Lifts (The "T" Exercise)

Laying prone, place a towel roll under your forehead. Begin with arms out to your side. Lift arms upward as far as you can. Pinch shoulder blades together. Repeat 30 times.

Prone Arm Lifts (The "Y" Exercise)

Laying prone, place a towel roll under your forehead. Begin with arms over head. Lift arms upward as far as you can.   Pinch shoulder blades together. Repeat 30 times.

Chin Tucks

Begin by looking straight ahead. Tuck your chin by pulling your head straight back. Keep your nose and chin parallel to the ground. The chin is not tucked down, but rather back. Little movement occurs in this exercise. Hold for 5 seconds. Repeat 15 times.

Cervical Isometrics Extension

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Cervical Isometrics Flexion

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Cervical Isometrics Side Bending

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Wall Angels

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Wall Prayer Stretch

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