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Neck: Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Neck stretch

slide 1 of 5

slide 1 of 5, Neck stretch,

This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
Tilt your head toward your shoulder and hold for 15 to 30 seconds. Let the weight of your head stretch your muscles.
If you would like a little added stretch, use your hand to gently and steadily pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left.
Repeat 2 to 4 times toward each shoulder.

Neck stretch to the diagonal

slide 2 of 5

slide 2 of 5, Neck stretch to the diagonal,

Sit in a firm chair, or stand up straight. Look straight ahead. If you're standing, keep your feet about hip-width apart.
Turn your head slightly toward the direction you will be stretching. Tip your head diagonally, bringing your chin toward your chest. Relax and let the weight of your head stretch your muscles. Hold this position for 15 to 30 seconds.
If you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal. For example, to stretch toward the left, use your left hand.
Repeat 2 to 4 times.
It's a good idea to repeat these steps toward the other side.

Dorsal glide stretch

slide 3 of 5

slide 3 of 5, Dorsal glide stretch,

Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
Keep your neck straight, and look straight ahead.
Slowly tuck your chin as you glide your head backward over your body.
Hold for a count of 6, and then relax for up to 10 seconds.
Repeat 2 to 4 times.

Chest and shoulder stretch

slide 4 of 5

slide 4 of 5, Chest and shoulder stretch,

Sit or stand tall. You can also stand against a wall. Glide your head backward over your body (dorsal glide).
Raise both arms with your palms facing forward and your elbows out to the sides.
Bend your elbows and slowly lower your arms while squeezing your shoulder blades down and back. Keep your elbows back and your hands up throughout the exercise. If you're using a wall, keep your arms and hands against the wall. You will feel your shoulder blades slide down and together. At the same time, you will feel a stretch across your chest and the front of your shoulders.
Hold for about 6 seconds. Then relax for up to 10 seconds.
Repeat 8 to 12 times.

Strengthening: Hands on head

Picture of the hands-on-head strengthening exercise

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slide 5 of 5, Strengthening: Hands on head,

Move your head backward, forward, and side to side against gentle pressure from your hands, holding each position for about 6 seconds.
Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

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