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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  1. 1

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

  2. 2

    Turn your head slowly to the right. Move it gently to the point of pain. Hold for 1 second.

  3. 3

    Move it back to the forward position and repeat on the left. Hold for 1 second.

Exercise 2: Active Neck Sidebend - Repeat 10 times
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  1. 1

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

  2. 2

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

  3. 3

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

Exercise 3: Neck Flexion/Extension - Repeat 10 times
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  1. 1

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

  2. 2

    Bend your head forward, reaching your chin toward your chest. Hold for 5 seconds.

  3. 3

    Bring your head back so that your chin is pointing towards the ceiling. Hold for 5 seconds.

Exercise 4: Chin Tuck - Repeat 5 times
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  1. 1

    Place your fingertips on your chin. Look straight.

  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 5: 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. Hold for 15 seconds.

  3. 3

    Return to the starting position and repeat on the other side.

Easy Exercises to Reduce and Relieve Neck Strain

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