Correct Way To Do Neck Exercises

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.

Tilt From Front To Back
Tilt your head slowly back, far enough so you can look up.
Hold posture for a moment.
Return slowly to front position.
Do 5-10 repetitions of this exercise 3 times a day.

Tilt From Side To Side
Keep your head straight as you slowly tilt it over to the side.
Don't go so far that you touch your ear with your shoulder.
Hold posture for a moment.
Return your head to center position.
Move your head to your opposite shoulder.
Do 5-10 repetitions of this exercise three times a day.

Rotate Head From Side To Side
Slowly turn your head as far as you can.
Hold posture for a moment.
Return your head to the center.
Move your head in the opposite direction.
Do 5-10 repetitions of this exercise 3 times a day.

Side Resistance
Hold one hand against the side of your head.
Use your hand to resist the movement as you try to touch your shoulder with your ear.
Hold this posture for a count of 5.
Relax and repeat on opposite side.
Do 5-10 reps of this exercise 3 times a day.

Forward Resistance
Hold both hands against your forehead.
Try to move head forward, but resist the movement with your hands.
Hold this posture for a count of 5.
Relax.
Do 5-10 Repetitions of this exercise 3 times a day.

Backward Resistance
Place both hands behind your head.
Try to move head backwards, but resist the movement with your hands. Don't tip chin.
Hold this posture for a count of 5.
Relax.
Do 5-10 reps 3 times a day.
This information is not intended as a substitute for proper health care. If you are being treated for a neck problem, exercise under the direction of your health care provider.