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Neck Exercises
Neck Exercises
A Neck Exercise
Exercise Tips
Program That Works
• Thlk to your healthcare provider before
Doing neck exercises can improve the strength starting an exercise program, especially
and flexibility of the muscles in your neck, if you have a history of neck problems.
shoulders, and upper back. This helps support
your neck, improves circulation, and reduces • Expect some soreness at first. If pain
pain. The exercises in this booklet take just 15 worsens, stop the exercise and check
or 20 minutes total to do. They can help you with your healthcare provider.
relax, improve your posture, and increase your • Pace yourself. Start slow and work up
neck's strength and range of motion. to more vigorous exercise.
• Breathe slowly and deeply.
• Stretch slowly. Don't jerk or bounce.
• Exercise regularly, as directed by your
healthcare provider.
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Your 15-Minute Neck Exercise Program
This short workout includes both stretching and strengthening exercises.
Do the workout as often as suggested by your healthcare provider. Use an
exercise mat, pillow, or folded towel to support your head and to protect
... sensitive areas such as your knees.
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STARTING POSITION 0 NECK (DORSAL) GLIDE
Lie on your back, knees bent and feet flat on the Gently flatten the curve of your neck against the floor.
floor. Keep your ears, shoulders, and hips aligned, Lengthen your neck as though you're growing taller.
but don't press your lower back to the floor. Rest Don't jam your chin into your chest, and don't push
your hands on your pelvis. Breathe deeply and relax . too hard. Hold for 5 seconds. Repeat 3 or _ _ times.
Return to this position after each exercise in this set.
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STARTING POSITION 0 SHOULDER CLOCK
Stand tall with your ears, Imagine that your right
shoulders, and hips in line. shoulder is the center of a
Your feet should be slightly clock. With your shoulder
apart, positioned just under slowly trace the outer edge
your hips. Focus your eyes of the clock. M011e clockwise
directly in front of you. Stand first, then counterclockwise.
in this position for a few Repeat 3 or _ times.
seconds before starting Switch shoulders.
your exercises. This helps
increase your awareness
of proper posture.
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D PASSIVE NECK ROTATION D ACTIVE NECK ROTATION
Raise one arm overhead, then lower it. As you lower Lie on your right side, knees bent. Support your head with a
that arm, raise the other arm. Continue to move both pillow to keep your neck In line with the rest of your spine. Ue
arms in slow, smooth arcs. Keep your arms straight with your left knee slightly In front of the right knee, right hand on
and your head and neck relaxed. Repeat 5 or __ your left knee. Slowly move your left arm in a circle. Repeat 5
times with each arm. or __ times. Reverse direction. Switch sides.
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0 SHOULDER AND UPPER BACK STRETCH
Move to your hands and knees. Keep your knees Keeping your back straight, slowly drop your chin
under your hips and your hands under your shoulders. toward your chest. Tuck in your chin. Hold for
Keep your spine in a neutral position {not arched or 5 seconds. Then lift your head until your neck is
sagging). Keep your ears in line with your shoulders. level with your back. Hold for 5 seconds. Repeat
Hold for a few seconds before starting your exercises. 5or __ times.
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0 NECK fLEX 0 SIDE BEND
Rest the back of your left hand Rest the back of your left hand
against your lower back. Place against your lower back. Place
your right palm on the top of your right palm just above your
your head. Gently pull your left ear. Gently pull your head
head forward and down until to the right until you feel a
you feel a stretch in the neck stretch in the neck muscles.
muscles. Don't force the Hold for 20 seconds, then
motion. Hold for 20 seconds, return to starting position. Do
then return to starting position. the exercise again, this time
Switch arms. pulling your head forward
diagonally. Switch sides.
Consultant:
John L. Ceglia, PT, ATC,
Orthopaedic Sports Medicine
•• KRAMES
1111:
With contributions by: Hulth and Safety Education
Jacalyn Buettner, DC
Ben Kivlan, PT, Orthopaedic Sports Therapy
Roger Pack, MPT, OCS
Michael S. Sutro, MD, Orthopaedic Surgery This proclud also
Michael Yoon, MD, Neurosurgery available In Spanish a division of ~I
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