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Neck Exercise |
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Here are some exercises you can do at home to help improve flexibility and help reduce the risk of back pain and injury.
These instructions are only intended as a guide. Those who self-diagnose and self-treat themselves with home exercises do so at their own risk. Before beginning any exercises, learn how simple movements can alleviate back pain by visiting the anatomy lesson pages of this web site. |
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Nod |
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 Begin with your back straight and your head tilted as far back as comfortable, hold for ten seconds. (left photo)
Slowly bring your head forward, until your chin is resting on your chest. Hold for ten seconds, Repeat as comfortable. (right photo) Do ten repetitions.
This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain. |
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Turned |
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 Start by looking straight ahead. Slowly turn your head to the left. Hold for ten seconds, and then return to starting position. Then, slowly turn you head to the other side. Hold for ten seconds. Return to starting position. Do ten repetitions.
This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain. |
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Lean |
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 Start by looking straight ahead. Slowly lean your head to the left. Hold for five seconds, and then return to starting position. Then, slowly lean your head to the other side. Hold for five seconds. Return to starting position. Do ten repetitions.
This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.
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Head Roll |
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 Begin with your head tilted to the right. Slowly rotate to the left and to the front in a circular motion.
Bring your head around full circle . Do ten repetitions.
Then rotate in the opposite direction. Do ten repetitions.
This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.
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Neck Stretch |
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 Start by looking straight ahead. Slowly raise both shoulders up. Hold for five seconds, and then return to starting position. Do ten repetitions.
This is a good exercise to do during work, especially if you have to keep your head in a steady position for extended periods, as in working at a computer. Do this exercise every half hour to prevent neck strain.
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