Hold this position for five seconds and then return to the start position.
Repeat this exercise ten times.
Neck Extension
While keeping your back straight (not arching it), slowly move your head backward so you are looking up toward the sky.
Hold this for five seconds.
Return to the start position.
While keeping your back straight, slowly move your head forward so you are looking down.
Hold this position for five seconds. Return to the start position.
Neck Rotation
Start by looking straight ahead. Slowly turn your head to the left.
Hold this position for ten seconds and then return to the starting position.
Next, slowly turn your head to the right.
Hold this position for ten seconds and then return to the starting position.
Repeat this exercise ten times.
Lateral Extension
Look straight ahead.
Slowly lean your head to the left.
Raise your left hand to the side of your head and using your left hand for resistance, press against your hand.
Hold this for five seconds.
Return to the start position.
Repeat on the right side using the right hand for resistance and hold for five seconds.
Return to the start position.
Repeat ten times.
Shoulder Shrugs
While looking straight ahead, raise both shoulders up slowly.
Hold this position for five seconds.
Return to the start position.
Repeat this exercise ten times.
Tilted Forward Flexion
Look straight ahead.
Slowly lower your chin toward your chest and hold this position for five seconds.
Return to the starting position.
Repeat ten times.
Deep Stretching
Sitting using good posture, gently lower your head towards your shoulder applying pressure with your hand.
If you wish, you may also hold onto a chair with the opposite hand.
Hold this position for 30 seconds.
Repeat this exercise on the opposite side.
Repeat three times.
Resistance Presses
For this exercise, it is important to keep your head in the neutral position a tall times.
For flexion, place your hand on your forehead and apply pressure to your head for five seconds and then relax.
For extension, place your hand on the back of your head and apply pressure to your head for five seconds and then relax.
Towel Pull
Place a rolled towel around the back of your neck and hold the ends with your hands.
Slowly look up as far as you can and roll your head over the towel while applying gentle pressure on the towel to support your cervical spine as you extend your head backward.
Do not hold this position.
Return to the starting position and repeat ten times.
