Neck Exercises
Isometric Exercises
 |
Resisted extension (neck).- Stand or sit erect. Clasp your
hands behind your head -not your neck. Push your head backward against
the resisting hands, without moving your head. Hold for a count of
10 (approx 7 seconds) Relax Repeat 3 times. |
| Resisted flexion (neck) - Stand or sit erect. Place one hand on
top of the other on your forehead and push your head forward against
the heel of your hand, without moving your head. Hold for a count
of 10 (approx. 7 seconds). Relax Repeat 3 times. |
 |
 |
Resisted side-bend -Stand or sit erect Place your right hand on
the right side of your face. Push your head sideward against your
hand, without moving your head. Hold for a count of 10 (approx 7 seconds).
Relax. Repeat in opposite direction (i.e., left hand on left side
of face). Repeat sequence 3 times. |
Range of Motion Neck Exercises
|
Active Neck Rotation
- Lie on your back with your knees bent and your feet flat
on the floor. For extra comfort, place a neck roll or a rolled-up
towel under your neck. Look straight ahead.
- Turn your head slowly from side to side, keeping your chin
level. Repeat several times to each side, bringing your head
back to starting position between each turn
|
 |
 |
Clock Face
- Lie on your back looking straight ahead, with your knees bent
and your feet flat on the floor.
- Imagine your head against the face of a clock. Slowly draw the
outer edge of the clock with your nose. Go clockwise first, then
counterclockwise. Repeat several times in each direction.
|
|
Neck Flex
- Sit up straight in your chair.
- Gently drop your chin toward your chest. When you feel the
stretch, hold then return to the starting position. Repeat.
|
 |
 |
Side Bending
Gently bend your head to the side. When you feel the stretch,
hold then return to the starting position. Repeat to the opposite
side. Go in each direction three times.
|
Click here for a printable version
of these instructions.
About Surgery
Cervical (Neck)
