Home Exercises Procedures for the Neck

Neck Exercises – The neck is the uppermost region of your spine. It can be difficult to keep it healthy as we continue with day-to-day activities, but there are a few exercises you may want to try out and see if they work for yourself in order to get relief from those pesky aches and pains that come about at night or during long days when sitting hunched over writing emails all day! Here are some Home Exercise for the Neck:

 

UPPER TRAP STRETCH HAND BEHIND BACK AND TOP OF HEAD

While lying on your back, hold your knee and
gently pull it up towards your chest hold it and
leave it. Repeat the same on the other side

Hold                       5 Seconds
Repeat                   10 Times
Complete               2 Set
Perform                 1 to 2 Times a Day

 

 

 

 

 

 

 

 

 

 

 

LEVATOR SCAPULAE STRETCH HAND BEHIND BACK AND TOP OF HEAD

Place your arm on the affected side behind your
back and use your other hand to pull your head
downward and towards the opposite side.
You should be looking towards your opposite
the pocket of the target side.

 

 

Hold                       5 Seconds
Repeat                   10 Times
Complete               2 Set
Perform                 1 to 2 Times a Day

 

 

 

 

 

 

 

       SCALENE STRETCH HANDS-ON CHEST

Place your hands overlapping on your
breastbone. Next, tilt your head upwards
and away from the affected side until a
gentle stretch is felt along the front and
side of your neck.

Hold                        5 Seconds
Repeat                    10 Times
Complete               2 Set
Perform                 1 to 2 Times a Day

 

 

 

 

Supine Cervical Retraction into Towel Roll Patient

The patient tucks their chin and pulls
their neck back into the towel.

Hold                   5 Seconds

Repeat               10 Times

Complete           2 Set

Perform             1 to 2 Times a Day

 

 

 

 

 

            ISOMETRIC EXTENSION

Place your fingers on the back of your
head and gently draw your head back into
your fingers.

Hold                 5 Seconds
Repeat             10 Times
Complete         2 Set
Perform           1 to 2 Times a Day

 

 

 

ISOMETRIC FLEXION

Place your fingers on your forehead
and gently push your head into your
fingers.

 

Hold                 5 Seconds
Repeat             10 Times
Complete         2 Set
Perform           1 to 2 Times a Day

 

 

 

 

 

     ISOMETRIC SIDE BEND

Place your fingers on the side of your
head and gently tilt your head to the
side and into your fingers.

Hold                 5 Seconds
Repeat             10 Times
Complete         2 Set
Perform           1 to 2 Times a Day