Better Rehabilitation, Faster Recovery

Easy Exercises to Reduce and Relieve Neck Spasms

Time to Completion: 10 minutes

Exercise 1: Chin Tuck - Repeat 5 times
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  1. 1

    Place your fingertips on your chin. Look straight ahead.

  2. 2

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

  3. 3

    Keep looking forward as your head moves back. Hold for 5 seconds.

Exercise 2: Scalene Stretch - Repeat 3 times
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  1. 1

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

  2. 2

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

  3. 3

    Hold for 15 seconds. Return to the starting position and repeat on the other side.

Exercise 3: Neck Rotation Stretch - Repeat 3 times
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  1. 1

    Rotate your neck by looking over your right shoulder.

  2. 2

    Lift your right hand and place your palm on the left side of your chin.

  3. 3

    Push your chin with your palm toward your right shoulder. Hold for 10 seconds.

Exercise 4: Scapular Squeeze - Repeat 3 times
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  1. 1

    Sitting or standing with your arms by your sides.

  2. 2

    Squeeze your shoulder blades together. Hold for 10 seconds.

Exercise 5: Thoracic Extension - Repeat 10 times
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  1. 1

    While sitting in a chair, claps both arms behind your head.

  2. 2

    Gently arch backwards and look up towards the ceiling. Hold for 1 second.

Easy Exercises to Reduce and Relieve Neck Spasms

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