neck exercises
Exercise 1: Neck Flexion Stretch (Simple)
Good for:
Relieving tension and tightness in the front of the neck.
Targets:
Front neck muscles.
Equipment Needed:
None.
Instructions:
- Sit or stand up straight with your shoulders relaxed.
- Slowly tuck your chin towards your chest, feeling a gentle stretch in the back of your neck.
- Hold for 20-30 seconds, then slowly return to the starting position.
- Repeat 3-5 times.
Progression:
Hold the stretch a little longer (up to 40 seconds) to increase intensity.
Post-Exercise Feel:
You may feel a gentle stretch in your neck muscles, which should reduce over time. If you feel sharp pain, stop and consult your physiotherapist.
Precautions:
Avoid excessive force while stretching. If sharp pain occurs, stop immediately and consult a physiotherapist.
Exercise 2: Lateral Neck Stretch (Simple)
Good for:
Relieving tension and tightness in the front of the neck.
Targets:
Front neck muscles.
Equipment Needed:
None.
Instructions:
- Sit or stand up straight with your shoulders relaxed.
- Slowly tuck your chin towards your chest, feeling a gentle stretch in the back of your neck.
- Hold for 20-30 seconds, then slowly return to the starting position.
- Repeat 3-5 times.
Progression:
Hold the stretch a little longer (up to 40 seconds) to increase intensity.
Post-Exercise Feel:
You may feel a gentle stretch in your neck muscles, which should reduce over time. If you feel sharp pain, stop and consult your physiotherapist.
Precautions:
Avoid excessive force while stretching. If sharp pain occurs, stop immediately and consult a physiotherapist.
Exercise 3: Deep Cervical Flexor Activation (Complex)
Good for:
Improving posture and strengthening the deep neck muscles.
Targets:
Deep neck flexors, upper trapezius.
Equipment Needed:
None.
Instructions:
- Lie on your back with your knees bent and feet flat on the ground. Relax your head on the floor.
- Gently tuck your chin, as if nodding “yes.” You should feel the muscles in the front of your neck engage.
- Hold this position for 5 seconds while maintaining normal breathing.
- Slowly relax and repeat 5-10 times, making sure you don’t lift your head off the floor.
Progression:
As you get stronger, increase the hold time to 10 seconds.
Post-Exercise Feel:
You might feel your neck muscles working a bit, but there should be no discomfort. If your neck feels strained, ease off on the duration of the hold or contact your physiotherapist.
Precautions:
Ensure your head remains flat on the floor and does not lift during the exercise. If you feel strain or tension in your neck, reduce the hold time and consult your physiotherapist.
