NECK EXERCISES

By: | Tags: | Comments: 1 | April 22nd, 2016

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By lying on your back with as thin a pillow as is comfortable, or ideally with no pillow, let your head fall backward so your ears move toward being aligned with your shoulders and hips as much as you comfortably can. Spending 5-10 minutes in this position, perhaps every couple hours .

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While lying on your back with your head in neutral position, place your fingers on your chin and push downward so your chin tucks and your head is pushed downward into its resting surface HOLD FOR 10 SECONDS.REPEAT 10 TIMES.

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Stand with your arms at your sides. Keep your head and neck in neutral position . With chest lifted, gently but firmly pull both shoulders backward while squeezing both shoulder blades backward and downward. Hold for 10 seconds and work up to 30 seconds. Perform one set of 5 repetitions, twice a day.

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Isometric strengthening:

  1. Sit in a chair with your back supported and your head in the neutral position.

Place your hand across your forehead. Push your head and neck forward while firmly resisting any movement of  your head with your hand . Push for 10 seconds, then relax, and repeat 10 times.

  1. place your hand against the back of your head as you try to push your head backward against the resistance of your hand. push  for 10 seconds, relax, and repeat 10 times.
  2. place your hand on side of your head and push as if you are trying to bend your neck to either side against, the resistance of your hand that is placed against the side of your head . Push for 10 seconds, relax, and repeat 10 times.

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Lying face down on a firm surface, raise your chest, shoulders and head up by resting on your elbows. Let your head hang fully downward so your chin is on or near your chest. Lift your head upward to the head-neutral position, being sure to retract your head (tuck your chin) as you move. Then continue lifting your head upward and backward as far as it will go in an attempt to look skyward. Hold that position for 5 seconds before slowly returning through that head-neutral position to the original downward head-hanging position. Repeat that exercise 5 times, twice a day.

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Lying on your back on a firm surface, raise your head fully off the surface, taking your chin to your chest, and hold for 5 seconds before returning to your starting position. Repeat that lift 8-10 times, twice a day.

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