The Neck

Resistance Press

Keep your head in a neutral position at all times.

Apply pressure to your head in the following positions for 5 seconds then relax.

Flexion- place hand at forehead.

Extension- place hand at back of head

Lateral Extension

Start by looking straight ahead.

Slowly lean your head to the left.

Using your left hand for resistance, use the muscles in your neck to press against it.

Hold for five seconds, then return to starting position.

Then, slowly lean your head to the other side.

Hold for five seconds.

Return to starting position.

Cervical Retraction

To perform cervical retraction seated, sit in an upright position with feet flat on the floor.

Gently tuck your chin toward your chest keeping your eyes fixed on something in front of you.

Squeeze and hold for 5-10 seconds.

Avoid looking down or bending your neck forward.

Deep Frontal and Lateral Flexion

Sitting with good posture, let your head fall towards your shoulder.

You can apply pressure with your hand as shown.

You may also hold onto your chair with the opposite hand.

Hold 30 seconds, repeat.

Extension and Flexion

Without arching your back, slowly move your head backward so you are looking upward. Hold for five seconds.

Return to starting position.

Then move chin to to chest without arching back. Hold for five seconds.

This is a good exercise to do during work to prevent neck strain.

Neck Rotation

Start by looking straight ahead.

Slowly turn your head to the left.

Hold for ten seconds, then return to starting position.

Then, slowly turn you head to the other side. Hold for ten seconds.

Return to starting position.