Neck Exercises

| Neck Exercises

neck-exercise-pose-1

| 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.

 

neck-exercise-pose-1

| 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.

 

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-exercise-pose-1

| 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-exercise-pose-1

| 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-exercise-pose-1

| 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.

 

neck-exercise-pose-1
neck-exercise-pose-1

| 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.

neck-exercise-pose-1
neck-exercise-pose-1

| 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.

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