Better Rehabilitation, Faster Recovery

Easy Exercises to Reduce and Relieve Neck Strain

Time to Completion: 10 minutes

Exercise 1: Active Neck Rotation - Repeat 10 times
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STEP 1

Sit in a chair and keep your neck, shoulders and trunk straight.

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STEP 2

First, turn your head slowly to the right. Move it gently to the point of pain.

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STEP 3

Move it back to the forward position and repeat on the left.

Hold for 1 seconds
Exercise 2: Active Neck Sidebend - Repeat 10 times
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STEP 1

Sit in a chair and keep your neck, shoulders and trunk straight.

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STEP 2

Tilt your head as far as you can so that your right ear moves to your right shoulder.

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STEP 3

Then, tilt your head so that your left ear moves to your left shoulder.

Hold for 1 seconds
Exercise 3: Neck Flexion - Repeat 10 times
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STEP 1

Sit in a chair and keep your neck, shoulders and trunk straight.

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STEP 2

Bend your head forward, reaching your chin toward your chest. Hold.

Hold for 5 seconds
Exercise 4: Neck Extension - Repeat 10 times
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STEP 1

Sit in a chair and keep your neck, shoulders and trunk straight.

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STEP 2

Bring your head back so that your chin is pointing towards the ceiling.

Hold for 1 seconds
Exercise 5: Chin Tuck - Repeat 5 times
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STEP 1

Place your fingertips on your chin. Look straight.

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STEP 2

Gently push your head straight back as if you are trying to make a double-chin.

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STEP 3

Keep looking forward as your head moves back. Hold and repeat.

Hold for 5 seconds
Exercise 6: Scalene Stretch - Repeat 3 times
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STEP 1

Sitting in an upright position, clasp both hands behind your back.

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STEP 2

Lower your left shoulder and tilt your head toward the right.

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STEP 3

Hold and return to the starting position. Repeat on the other side.

Hold for 15 seconds

Easy Exercises to Reduce and Relieve Neck Strain

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