Exercises to Rehabilitate the Neck

January 19, 2008

The following exercises can help your neck recover from injury. Be strengthening the muscles of the neck, they also prevent further injury. Do not do these exercises without consulting your physician.

Movements To Restore Range Of Motion

  1. Neck Releases. Sit or stand in good alignment. Keep eyes level with the horizon. Exhale. Turn head to the left, looking past let shoulder. Pause. Inhale back to center. Exhale, turning head to right several times. Then lift head up as you inhale. Exhale, with head down, tucking chin into chest. Repeat several times.
  2. Gravity stretch. Press left ear toward shoulder. Reach up with your left palm and cover your right ear. Let the weight of your arm stretch your neck. Don’t pull! Repeat on the other side.
  3. Chin circles. Sit or stand in alignment. Reach forward with your chin. Using your chin, draw a large circle down and around, tucking your chin back into your throat at the end of the circle. Make five circles. Then reverse, starting your circle by tucking your chin into your throat. Repeat five times.
  4. Massage. Reach up with left hand and massage the right side of your neck from right toward center. Take your time. Give your neck a treat. Repeat on the other side.

Isometric Movements To Strengthen Neck Muscles

  • Place the heels of your hands on your forehead. Press our forehead into your hands. Resist the pressure with your hands. Hold 15 seconds.
  • Place your right palm above your right ear. Try to turn your head into your hand. Resist with your hand. Hold 15 seconds. Repeat on the other side.
  • Place your right palm above your right ear. Try to press your ear to your shoulder. Resist. Hold 15 seconds. Repeat on the other side.
  • Clasp hands behind your head and press your head backward. Resist with your hands. Hold 15 seconds.

Take Care Of Your Neck

Your neck is the bridge between your brain and the rest of your body. Keep it strong and supple with exercise. Be sure your neck is properly balanced on your spine. Keep your ears directly over your shoulders and your chin tucked back slightly. This lengthens and opens the back of your neck, providing an unrestricted channel for massages that travel from your brain through your spinal cord and out into your body.

This information is not intended as a substitute for proper health care. If you are being treated for a neck problem, exercise under the direction of your health care provider.


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