Neck Exercises

Perform these isometric exercises 2 to 3 times a day to strengthen the neck and provide support, follow with stretches at bottom:

  • Resist the following movements by placing your hands in listed positions, holding for count of 5:
  • Resist bringing chin to chest, hand on forehead
  • Resist looking upward, hand on back of head
  • Resist bringing right ear to right shoulder, hand on right side of head
  • Resist bring left ear to left shoulder, hand on left side of head

Neck Stretches

Back of Neck Stretch:

  • Clasp hands together, bring to shoulder height, turn palms outward
  • Push hands away from body
  • Look downward
  • Count backwards from 20
  • Relax

Front of Neck Stretch:

  • Clasp hands behind back
  • Squeeze shoulder blades together
  • Look upward ***If feel dizzy or “fuzzy” at periphery of vision, do not look up!
  • Count backwards from 20
  • Relax

Side of Neck Stretch:

  • Sit on hands to “lock” shoulders down
  • Tilt head to one side
  • Count backwards from 20
  • Relax
  • Repeat on other side
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120 S. Fifth Street, Suite 102
Hamilton, MT 59840