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
Cervical Isometric Extension is a neck-strengthening exercise where you generate an extension force without actually moving your head or neck. Typically, you place your hands or a soft object behind your head and gently push your head backward, keeping your neck still and your spine in neutral alignment. This exercise helps build and maintain strength in the posterior neck muscles, supporting better posture and reducing neck strain.
Cervical Isometrics Flexion
Cervical Isometric Flexion is a neck-strengthening exercise where you press your forehead against your hand (or a soft object) while keeping your neck still. By maintaining tension without moving the head, this exercise helps strengthen the muscles at the front of the neck and supports improved posture.
Cervical Isometrics Side Bending
Cervical Isometrics Side Bending is performed by placing a hand against the side of your head and gently attempting to tilt your ear toward that shoulder while resisting with your hand so there is no actual neck movement. This exercise helps strengthen the lateral neck muscles and can improve overall neck stability and posture.
Wall Angels
Wall Angels are performed by standing with your back against a wall, arms out to your sides at a 90-degree angle (like a “T” position), and then slowly sliding your arms overhead while keeping them in contact with the wall. This exercise helps improve shoulder mobility, posture, and upper back strength by opening the chest and encouraging proper alignment of the spine.
Wall Prayer Stretch
Wall Prayer Stretch is performed by standing a short distance from a wall and placing your forearms against it with your palms together in a “prayer” position. Then, you hinge at your hips and lower your chest toward the floor while keeping your spine neutral, feeling a stretch through your shoulders, upper back, and lats. This stretch helps improve flexibility and posture by opening the chest and elongating the upper back.
