NECK EXERCISES

Often neck pain and stiffness is due to keeping our necks in sustained positions for extended periods. This makes the muscles fatigue and results in neck pain, stiffness or headaches.

Stretching the muscles in the neck is a great way to prevent stiffness and maintain movement in the neck. Strengthening the muscles of the neck will help prevent headaches. The below exercises are aimed at maintaining neck muscle flexibility

Neck Exercises: Services

TRAPEZIUS MUSCLE STRETCH

Sit comfortably with your feet flat on the floor, back straight and shoulders down
To stabilise your stretch use one hand to either hold onto the side of the chair or place it under your buttock
Tilt your head away from the stabilising arm
Bring your ear towards your shoulder until you feel a stretch
To intensify the stretch place your other hand on your head and gently use it to increase the stretch
Hold for 30 seconds
Repeat each side twice

NECK RANGE OF MOTION EXERCISE

Sit comfortably with your feet flat on the floor, back straight and shoulders down
Bend your neck forward onto your chest
Hold for 2 seconds
Extend your neck to look up at the ceiling
Hold for 2 seconds
Rotate your neck so you are looking over one shoulder
Hold for 2 seconds, repeat to the other side
Tilt your head to bring your ear down towards your shoulder
Hold for 2 seconds, repeat to the other side
Repeat all these movements 10 times, moving slowly and gently.

LEVATOR SCAPULAE STRETCH

Place your hand behind you back
Tilt your head to bring your nose towards the opposite shoulder, you should feel a stretch through you shoulder and the back of your neck
Hold for 30 seconds
Repeat each side twice

SCM MUSCLE STRETCH

Sit on your hand tilt you head away from that shoulder
Turn towards the hand you are sitting on
Gently tilt your head backwards until you feel a stretch through the front of the neck
Hold for at least 20 seconds
Repeat each side twice

NECK ISOMETRIC STRENGTHENING

Sit comfortably with both feet flat on the floor, back straight and shoulders back
Place your hand over your ear
Use your neck muscles to press your head into your hand
Hold for 10 seconds
Repeat on the other side
Place both hands against your forehead
Press your head forward
Hold for 10 seconds
Place both hands against the base of your skull
Press head backward
Repeat each exercise 10 times

CHIN TUCK (DEEP NECK MUSCLE STRENGTHENING)

Sit comfortably with both feet flat on the floor, back straight and shoulders back
Tuck your chin in without allowing your head to tilt forward or backwards
Hold for 10 seconds
Repeat 10 times
If you find it difficult, build up slowly or try lying down with a pillow behind you head