Home Exercises Procedures For The Neck
About Course
Neck Exercises – The neck is the uppermost region of your spine. It can be difficult to keep it healthy as we continue with day-to-day activities, but there are a few exercises you may want to try out and see if they work for yourself in order to get relief from those pesky aches and pains that come about at night or during long days when sitting hunched over writing emails all day! Here are some Home Exercise for the Neck:
UPPER TRAP STRETCH HAND BEHIND BACK AND TOP OF HEAD
While lying on your back, hold your knee and gently pull it up towards your chest hold it and leave it. Repeat the same on the other side
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
LEVATOR SCAPULAE STRETCH HAND BEHIND BACK AND TOP OF HEAD
Place your arm on the affected side behind your back and use your other hand to pull your head downward and towards the opposite side. You should be looking towards your opposite the pocket of the target side.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
SCALENE STRETCH HANDS-ON CHEST
Place your hands overlapping on your breastbone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
Supine Cervical Retraction into Towel Roll Patient
The patient tucks their chin and pulls their neck back into the towel.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
ISOMETRIC EXTENSION
Place your fingers on the back of your head and gently draw your head back into your fingers.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
ISOMETRIC FLEXION
Place your fingers on your forehead and gently push your head into your fingers.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
ISOMETRIC SIDE BEND
Place your fingers on the side of your head and gently tilt your head to the side and into your fingers.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day