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neckmobility
Soreneck

Neck Exercises

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LOOKING UP AND DOWN

  1. Begin by sitting upright in a chair with your head and back straight

  2. Slowly tip your head forward so that you are looking down towards the floor

  3. Hold this pose for 3-4 breaths

  4. Slowly return to the starting position and then rest for a count of 5

  5. Next, tip your head backwards so that you are looking upwards to the ceiling

  6. Hold this pose for 3-4 deep breaths

  7. Slowly return to the starting positions and then rest for a count of 5

  8. Perform 5-10 repetitions of this exercise daily

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LOOKING LEFT AND RIGHT

  1. Begin by sitting upright in a chair with your head and back straight

  2. Slowly turn your head to the left and hold for 3-4 deep breaths

  3. Slowly return to the starting position then rest for a count of 5

  4. Next, turn your head to the right and hole for 3-4 deep breaths

  5. Slowly return to the starting position then rest for a count of 5

  6. Perform 5-10 repetitions of this exercise daily

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TIPPING LEFT AND RIGHT

  1. Begin by sitting upright in a chair with your head and back straight

  2. Slowly try to touch your left ear to your left shoulder by tipping your head. Don't raise your shoulder to your ear. Hold this pose for 3-4 deep breaths

  3. Slowly return to the starting position then rest for a count of 5

  4. Next, try to touch your left ear to your right shoulder by tipping your head. Don't raise your shoulder to your ear. Hold this pose for 3-4 deep breaths

  5. Slowly return to the starting position then rest for a count of 5

  6. Perform 5-10 repetitions of this exercise daily

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SHOULDER ROLLS

  1. Begin by sitting upright in a chair with your head and back straight

  2. Slowly raise your shoulders and roll them in a backwards circle. It should feel like you are trying to bring your shoulder blades together in your back

  3. Perform 5-10 backwards shoulder rolls on a daily basis

 

If you become dizzy or experience any weird feelings while performing these exercises, discontinue the exercise. You may perform these exercises twice per day.

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