Better Rehabilitation, Faster Recovery

Easy Exercises to Reduce and Relieve Neck Spasms

Time to Completion: 10 minutes

Exercise 1: Neck Rotation With Flexion - Repeat 5 times
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STEP 1

Clasp your hands behind your head and turn your head to the right.

STEP 1

Clasp your hands behind your head and turn your head to the right.

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STEP 2

Let the weight of your arms pull your chin to the right side of your chest.

STEP 2

Let the weight of your arms pull your chin to the right side of your chest.

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STEP 3

Hold with a bit of pressure and then repeat on your left side.

Hold for 15 seconds
STEP 3

Hold with a bit of pressure and then repeat on your left side.Hold for 15 seconds

Exercise 2: Chin Tuck - Repeat 5 times
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STEP 1

Place your fingertips on your chin. Look straight.

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.

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
STEP 3

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

Exercise 3: Scalene Stretch - Repeat 3 times
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STEP 1

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

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.

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
STEP 3

Hold and return to the starting position. Repeat on the other side.Hold for 15 seconds

Exercise 4: Neck Rotation Stretch - Repeat 3 times
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STEP 1

Rotate your neck by looking over your right shoulder.

STEP 1

Rotate your neck by looking over your right shoulder.

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STEP 2

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

STEP 2

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

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STEP 3

Push your chin with your palm toward your right shoulder. Hold and repeat.

Hold for 10 seconds
STEP 3

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

Exercise 5: Scapular Squeeze - Repeat 3 times
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STEP 1

Sitting or standing with your arms by your sides.

STEP 1

Sitting or standing with your arms by your sides.

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STEP 2

Squeeze your shoulder blades together. Hold and repeat.

Hold for 10 seconds
STEP 2

Squeeze your shoulder blades together. Hold and repeat.Hold for 10 seconds

Exercise 6: Thorasic Extension - Repeat 10 times
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STEP 1

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

STEP 1

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

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STEP 2

Gently arch backwards and look up towards the ceiling. Repeat.

Hold for 1 seconds
STEP 2

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

Easy Exercises to Reduce and Relieve Neck Spasms

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