NECK EXERCISES

NECK EXERCISES

You can do the following exercises in combinations of

§  Sets (1 - 3) 

§  Reps (5 - 15)

§  Holds at the extreme positions for between 5 - 15 seconds

The best strategy might be to alternate between reps and holds.

EXERCISES 1   :  NECK RANGE OF MOTION EXERCISES

Move your head left, right, forward and backwards. Then move your head in slow circular rolls. Don’t strain or overextend.

EXERCISES 2   :  UPPER TRAPEZIUS STRETCH

In this exercise, you are gently forcing your head down West and then East. This movement also stretches the upper trapezius muscles which further encourages neck mobility.

EXERCISES 3   :  SCALENE STRETCH

This exercise stretches the scalene muscles in your neck which lie about the side of the neck. Alternate between left & right sides.

EXERCISES 4   :  NECK FLEXION

For neck flexion, use your hands to gently pull on your head stretching the back-side neck muscles. Do not tug sharply.

EXERCISES 5   :  NECK ROTATION

Much like a natural movement we all engage in when our neck feels stiff. Do not rotate too far. You should feel some of the twist at the bottom of the neck & upper trapezius muscle.

EXERCISES 6   :  SCAPULAR SQUEEZES

A very valuable neck exercise, scapular squeezes helps the neck indirectly, by conditioning muscles below. It’s the same reason back exercises include abdominal movements.

EXERCISES 7   :  THORACIC EXTENSIONS

A nice stretch for the mid-front neck region. Only go back as far as is comfortable.

ADDITIONAL NECK EXERCISES