Dr. Alpert 7202 Tara Blvd Jonesboro, GA 30236 Tel: 770 472 8989

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Neck Related Exercises and Stretches

Main | Back Related Exercises and Stretches | Neck Related Exercises and Stretches

Choose the exercises/stretches prescribed by our office:

Flexion

Stretch

Exercises

Extension

Stretch

Exercises

Lateral Flexion

Stretch

Exercises

Rotation

Stretch

Exercises

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Neck Flexion - Hand Resistance

neck-flexion-hand-resistance

Position:
Seated or standing.

Movement:
Slowly tuck your chin and allow your head to drop down towards your chest. Apply slight pressure to the top of the head with either hand to increase the stretch. You should feel a stretching sensation in the neck and back. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Flexion - Range of Motion

neck-flexion-range-of-motion

Position:
Seated or standing.

Movement:
Slowly tuck your chin and allow your head to drop down towards your chest. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Flexion - Gravity Resistance

neck-flexion-gravity-resistance

Position:
Lay on back with head over edge of bed.

Movement:
Slowly allow the head to extend back and drop past the edge of the bed until a comfortable stretch in the front of the neck is felt. Allowing the mouth to open as the head is extended back will decrease pull on the anterior neck musculature. Then, bring the head back to the starting position and hold for a count of ___ seconds*.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Flexion - Hand Resistance

neck-flexion-hand-resistance

Position:
Seated or standing.

Movement:
The goal of this exercise is to contract the anterior neck muscles without allowing movement of the head. Place your hands on the front of the head. Then, gently push the head into your hands (as if bringing your head downwards to your chest). Provide enough resistance with your hand so that your head is not able to flex forward. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Flexion - Pillow Exercise

neck-flexion-pillow-exercise

Position:
Face wall will pillow between (fold in half if thin).

Movement:
The goal of this exercise is to contract the anterior neck muscles without allowing movement of the head. Gently push the head forward into the pillow. Gradually increase the pressure to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Lateral Flexion - Hand Resistance

neck-lateral-flexion-hand-resistance

Position:
Seated with hand grasping the side of chair. Opposite hand is used to apply slight pressure to the head.

Movement:
Slowly laterally flex your head by bringing your ear to the same side shoulder. Apply slight pressure to the side of the head with the same side hand to increase the stretch. You should feel a stretching sensation in the opposite side of the neck. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Lateral Flexion - Range of Motion

neck-lateral-flexion-range-of-motion

Position:
Seated or standing.

Movement:
Slowly laterally flex your head by bringing your ear to the same side shoulder. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repeat this sequence ___ times*.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Lateral Flexion - Gravity Resistance

neck-lateral-flexion-gravity-resistance

Position:
Lay on side with head over edge of bed.

Movement:
Slowly allow the head to drop to the side so that the ear approximates the same side shoulder. Then, bring the head back to the starting position and hold for a count of ___ seconds*. Repeat this sequence ___ times*, then repeat entire process on the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Lateral Flexion - Hand Resistance

neck-lateral-flexion-hand-resistance

Position:
Seated or standing.

Movement:
The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Place your hand on the side of the head. Then, gently push the head into your hand (in the direction of bring the ear to the same side shoulder). Provide enough resistance with your hand so that your head is not able to laterally flex. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Lateral Flexion - Pillow Exercise

neck-lateral-flexion-pillow-exercise

Position:
Standing with shoulder against wall, place pillow (folded) between wall and head.

Movement:
The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Gently push the head laterally into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Extension - Hand Resistance

neck-extension-hand-resistance

Position:
Seated or standing.

Movement:
Slowly tilt your head backwards as if looking up towards the ceiling. Apply slight pressure to the top of the head with either hand to increase the stretch. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Extension - Range of Motion

neck-extension-range-of-motion

Position:
Seated or standing.

Movement:
Slowly tilt your head backwards as if looking up towards the ceiling. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Extension - Gravity Resistance

neck-extension-gravity-resistance

Position:

Lay on stomach with head over edge of bed.

Movement:
Slowly allow your head to drop down towards the floor until a comfortable stretch in the back of the neck is felt. Then, bring the head back to the starting position and hold for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Extension - Hand Resistance

neck-extension-hand-resistance

Position:
Seated or standing.

Movement:
The goal of this exercise is to contract the posterior neck muscles without allowing movement of the head. Place your hands on the back of the head. Then, gently push the head back into your hands. Provide enough resistance with your hand so that your head is not able to extend backwards. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Extension - Pillow Exercise

neck-extension-pillow-exercise

Position:

Back against wall or lying down on back - a pillow (fold in half if thin) is placed behind the head and neck.

Movement:
The goal of this exercise is to contract the posterior neck muscles without allowing movement of the head. Gently push the head back into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Rotation - Hand Resistance

neck-rotation-hand-resistance

Position:
Seated or standing.

Movement:
Slowly rotate your head to the side. Apply slight pressure to the side of the head to increase the stretch. You should feel a stretching sensation in the neck. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Rotation - Range of Motion

neck-rotation-range-of-motion

Position:
Seated or standing.

Movement:
Slowly rotate your head to the side as far as you comfortably can. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repeat this sequence ___ times*.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Neck Rotation - Hand Resistance

neck-rotation-hand-resistance2

Position:
Seated or standing.

Movement:
The goal of this exercise is to contract the neck muscles without allowing movement of the head. Place your hand on the side of the head. Then, gently turn the head into your hand. Provide enough resistance with your hand so that your head is not able to turn. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.

Important Tip:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.

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