Neck Exercises

| Chin Tucks:

 Position:

Sit erect on a chair, comfortably and breathe normally.

 Exercise:

Tuck your chin gently keeping the movement parallel to the ground and release slowly.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Side Bending:

 Position:

Sit erect on a chair, comfortably and breathe normally.

 Exercise:

Bend your neck to one side bringing your ear closer to your shoulder. Hold this position for 2-3 second and then repeat on the other side.  You should not lift your shoulders. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Neck Rotations:

 Position:

Sit erect on a chair, comfortably and breathe normally.

 Exercise:

Turn your head to one side trying to look behind your shoulder. Hold for 2-3 seconds and then repeat on the other side.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Neck Isometrics:

 Position:

Sit erect on a chair, comfortably and breathe normally. Keep one hand on the side of your head above the ear.

 Exercise:

Using the side of your head, apply pressure on your hand gently with roughly 40%-60% of your force. Hold this position for 3-5 seconds and relax.

Repeat on both the sides for the number of repetitions and sets as prescribed by your physiotherapist.

| Neck Isometrics:

 Position:

Sit erect on a chair, comfortably and breathe normally. Keep both the hands or the pain free hand on the forehead.

 Exercise:

Using your forehead, apply pressure on your hand gently with roughly 40%-60% of your force. Hold this position for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Neck Isometrics:

 Position:

Sit erect on a chair, comfortably and breathe normally. Keep both the hands or the pain free hand on the back of your head.

 Exercise:

Using the back of your head, apply pressure on your hand gently with roughly 40%-60% of your force. Hold this position for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Stretches:

 Position:

Sit erect on a chair, comfortably and breathe normally. Hold one side of your head using the opposite hand just above the ear, as shown in the image.

 Exercise:

Pull your head sideways gently using just the weight of your arm. Feel the stretch on the upper shoulder. Hold for 15-20 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Shrugs:

 Position:

Stand erect comfortably and breathe normally

 Exercise:

Elevate both the shoulders, hold for 3-5 seconds and relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.