neck exercise sheet

0123 - Oct 2018 (V2.2) June 2018 June 2020

Neck Exercise Sheet

Neck Exercises To be done twice daily. With each exercise go to the point where you feel a gentle pull only. If you feel dizzy during any exercise - stop.

Deep Neck Flexors / Stabilising Exercises 7 Lie on your back, with a rolled up towel or a small

pillow under the back of your head. Make sure you relax all your muscles, especially around your jaw and the front of your neck. Place your tongue behind your upper front teeth. Concentrate on isolating the muscles under your chin and slowly and gently nod your head.

Hold for 30 seconds. Repeat 10 times. 8 Sitting in a good posture. Look

forward. Relax your jaw. Slowly and gently nod your head

Hold for 30 seconds. Repeat 10 times.

These exercises may cause a pull, but should not cause pain. Please contact your physiotherapist if you have any questions regarding this information.

Some of the images in this leaflet are courtesy of ©Physio Tools

Exercise 1 Sitting. Bend your head forward until you

feel a stretch behind your neck. Hold for 30 seconds Repeat 3 times. 2 Sitting. Tilt your head toward one shoulder until you feel the

stretch on the opposite side. Hold for 30 seconds Repeat to other side. Repeat 3 times.

3 Sitting. Bend your head backwards as far as is comfortable. Hold for 30 seconds. 4 Sitting. Turn your head to one side until you feel a stretch. Hold for 30 seconds Repeat to other side. Repeat 3 times.

5 Sitting straight-backed. Squeeze your chin in, keeping your neck and back straight (not tipping your head forwards). Hold the end position and you should feel the stretch in your neck. Repeat 10 times. 6 Sit or stand. Roll your shoulders in both directions. Repeat 10 times.