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NECK & SHOULDER
Stretching and Strengthening
Head Turn
Turn your head to one side and hold for 10 seconds.
Repeat on the other side (cervical rotation).
Lateral Neck Stretch & Exercise
Place the left hand around to the opposite side of
the head and gently pull toward the left shoulder.
Anchor the arm on the side being stretched by
either sitting on your hand or grasping the bottom of
the chair. Hold for 10 seconds and release. Repeat
on the opposite side. To add resistance to strengthen
the action of the lateral neck flexors, simply resist the
pulling action of your hand by pushing against the
pulling movement of your fingers. Hold for 10
seconds and release. Repeat on the opposite side.
Head Lift
Slowly raise your chin (extension) and hold for
10 seconds. Lower the chin towards your chest
(flexion) and hold for another 10 seconds.
Chin Press
Place two fingers on the chin and gently push
downward. At the the same time, gently raise your
head and resist against the pushing movement
of the fingers. Hold for 10 seconds and release.
Head Tilt
While facing forward, tilt and lower the head
toward one shoulder. Hold for 10 seconds and
repeat on the opposite side (cervical lateral flexion).
The suggested durations of these and the other
exercises are only approximations. Begin slowly and
gradually increase the intensity and the time
according to the signals your body gives you.
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