Neck Exercise Prescription

Purpose of Exercise: Restore flexibility to the chest muscles and front of the shoulders

Patient Position: Stand in an open doorway. Place hands on door jamb at shoulder level.

Exercise: Tuck the chin and maintain back perfectly straight. Slowly lean the body toward into the open doorway until a gentle stretch is experienced. Hold for 10 seconds and return to starting position.

Repeat 10 times and perform 2 – 4 times per day.

Purpose of Exercise: Restore flexibility to the muscles at the back of the neck and upper back.

Patient Position: Sitting upright, grasp the back of the head with both hands.

Exercise: Gently move your chin toward your chest, while at the same time slumpingyour upper back. Hold for 10 seconds and return to starting position.

Repeat 10 times and perform 2 – 4 times per day.

Purpose of Exercise: Restore flexibility to the supporting muscles of the neck.

Patient Position (for the right side): Sitting upright, grasp the edge of the chair with the right hand and support the head with left hand.

Exercise: Tuck the chin, bend the neck to the left, and slightly rotate the head to the right. Slowly lean the body to the left and slightly forward. DO NOT pull on the head with the left hand. Hold for 30 seconds and return to starting position.

Repeat 2 times and perform 2 – 4 times per day.

Purpose of Exercise: Restore flexibility to the muscles running from the shoulder blade to the neck.

Patient Position (for the right side): Sitting upright, grasp the back corner of the chair with the right hand and position the head to where you’re looking at your left knee.

Exercise: Support the head and neck with your left hand and slowly lean the trunk toward the left and a little forward until a stretch is felt. DO NOT pull on head with left arm. Hold for 30 seconds and return to starting position.

Repeat 2 times and perform 4 times day.

Purpose of Exercise: Mobilizing exercise for the upper neck joints. Stretching exercise for muscles at the base of the skull.

Patient Position: Seated upright (DO NOT slouch) with shoulders back.

Exercise: Maintaining the upright seated position, tuck the chin by attempting to move it towards your spine. DO NOT bend the neck forward or backward. You should feel a gentle stretch at the base of the skull. Hold the position for 10 seconds and return to starting position.

Repeat 10 times and perform twice a day.

Purpose of Exercise: Restore and maintain mobility to the joints of the upper neck and base of the skull.

Patient Position: Sitting upright, grasp the back of the neck with both hands.

Exercise: Without moving the neck forward, gently apply pressure to the back of the neck. Maintaining the gentle pressure, slowly nod your head up and down.

Repeat 25 times and perform 2 times per day.

Purpose of Exercise: Restore and maintain mobility to the joints of the back.

Patient Position: Sitting upright and sideways in a chair, grasp the back of the back of the chair with both hands.

Exercise: Gently twist your trunk toward the chair back until a mild stretch is experienced. Hold the position for 10 seconds and return to starting position.

Repeat 10 times and perform 2 times per day.

Purpose of Exercise: Restore and maintain mobility to the joints of the back.

Patient Position: Sitting upright and sideways in a chair, grasp the back of the back of the chair with both hands.

Exercise: Gently twist your trunk toward the chair back until a mild stretch is experienced. Hold the position for 10 seconds and return to starting position.

Repeat 10 times and perform 2 times per day.