Neck Exercises
Neck Retraction
Pull head straight back, keeping eyes and jaw level.
Hold to end range.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.
Levator Scapula Stretch
Place right hand on same side shoulder blade. With other hand, gently stretch head down and away.
Hold for 30 seconds.
Repeat 2 times per set.
One set per session.
Complete several times per day.
Upper Trapezius Stretch
Gently grasp right side of head while reaching behind back with other hand. Tilt head away until a gentle stretch is felt.
Hold for :30 seconds.
Repeat 2 times per set.
One set per session.
Complete 1 session per day.
Supine Spinal Twist
Lie on back with feet flat, arms straight up and palms together. Slowly rotate head and hips to one side, arms and shoulders to the opposite side. Feet will fall to the side, following knees and hips.
Hold for 2 breaths.
Repeat 10-20 times per set.
One set per session.
Complete 1 session per day.
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