Neck Strengthining Exercises
Neck extension
Place your palms at the base of the head and apply light forward pressure. Meet the resistance with your head and neck.
Side bending
Sit erect with your head in a neutral position; place your palms above/around the ear. Apply light pressure with the hand and meet the resistance with the head.
Neck flexion
Place the index and middle
fingers of both your hands in between your eyes, and apply light
backward pressure, meet the resistance with your head and neck.
Neck Flexibility Exercises
These exercises help to relieve spasm and improve neck mobility.
Neck flexion
Sit erect; bend your head forward, try to touch your chin on your chest. Hold for 5 seconds. Repeat 8-10 times.
Neck extension
Take your head back so that your chin is pointing upwards. Repeat 8-10 times.
Neck rotation
Sit erect; then first turn your head slowly to the right. Move it back to the forward position. Relax. Then move it to the left. Repeat 8-10 times.
Neck side bend
Sit erect; tilt your head
so that your right ear moves toward your right shoulder. Then tilt your
head so your left ear moves toward your left shoulder. Make sure you do
not rotate your head while tilting or raise your shoulder toward your
head. Repeat this exercise 8-10 times in each direction.
