Neck Exercises – can be important for many reasons:

• They can help you to improve and maintain flexibility in your neck. This can be especially important as you age.
• They can help to make your neck stronger. This can make movement easier.
• They can reduce or prevent neck pain.
• They may help your upper back.

Ask your health care provider which neck exercises would be best for you.

Exercises to improve neck flexibility

Neck stretch

Repeat this exercise 3–5 times.

1. Do this exercise while standing or while sitting in a chair.
2. Place your feet flat on the floor, shoulder-width apart.
3. Slowly turn your head to the right. Turn it all the way to the right so you can look over your right shoulder. Do not tilt or tip your head.
4. Hold this position for 10–30 seconds.
5. Slowly turn your head to the left, to look over your left shoulder.
6. Hold this position for 10–30 seconds.

Neck retraction

Repeat this exercise 8–10 times. Do this 3–4 times a day or as told by your health care provider.

1. Do this exercise while standing or while sitting in a sturdy chair.
2. Look straight ahead. Do not bend your neck.
3. Use your fingers to push your chin backward. Do not bend your neck for this movement. Continue to face straight ahead. If you are doing the exercise properly, you will feel a slight sensation in your throat and a stretch at the back of your neck.
4. Hold the stretch for 1–2 seconds. Relax and repeat.

Exercises to improve neck strength

Neck press

Repeat this exercise 10 times. Do it first thing in the morning and right before bed or as told by your health care provider.

1. Lie on your back on a firm bed or on the floor with a pillow under your head.
2. Use your neck muscles to push your head down on the pillow and straighten your spine.
3. Hold the position as well as you can. Keep your head facing up and your chin tucked.
4. Slowly count to 5 while holding this position.
5. Relax for a few seconds. Then repeat.

Isometric strengthening

Do a full set of these exercises 2 times a day or as told by your health care provider.

1. Sit in a supportive chair and place your hand on your forehead.
2. Push forward with your head and neck while pushing back with your hand. Hold for 10 seconds.
3. Relax. Then repeat the exercise 3 times.
4. Next, do the sequence again, this time putting your hand against the back of your head. Use your head and neck to push backward against the hand pressure.
5. Finally, do the same exercise on either side of your head, pushing sideways against the pressure of your hand.

Prone head lifts

Repeat this exercise 5 times. Do this 2 times a day or as told by your health care provider.

1. Lie face-down, resting on your elbows so that your chest and upper back are raised.
2. Start with your head facing downward, near your chest. Position your chin either on or near your chest.
3. Slowly lift your head upward. Lift until you are looking straight ahead. Then continue lifting your head as far back as you can stretch.
4. Hold your head up for 5 seconds. Then slowly lower it to your starting position.

Supine head lifts

Repeat this exercise 8–10 times. Do this 2 times a day or as told by your health care provider.

1. Lie on your back, bending your knees to point to the ceiling and keeping your feet flat on the floor.
2. Lift your head slowly off the floor, raising your chin toward your chest.
3. Hold for 5 seconds.
4. Relax and repeat.

Scapular retraction

Repeat this exercise 5 times. Do this 2 times a day or as told by your health care provider.

1. Stand with your arms at your sides. Look straight ahead.
2. Slowly pull both shoulders backward and downward until you feel a stretch between your shoulder blades in your upper back.
3. Hold for 10–30 seconds.
4. Relax and repeat.

Contact a health care provider if:

• Your neck pain or discomfort gets much worse when you do an exercise.
• Your neck pain or discomfort does not improve within 2 hours after you exercise.

If you have any of these problems, stop exercising right away. Do not do the exercises again unless your health care provider says that you can.

Get help right away if:

• You develop sudden, severe neck pain. If this happens, stop exercising right away. Do not do the exercises again unless your health care provider says that you can.