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Neck Exercises

NECK EXERCISES

  1. Rotate Head From Side To Side

    Slowly turn your head as far as you can. Hold posture for a moment. Return your head to the center. Move your head in the opposite direction. Do 20 repetitions of this exercise 2 times a day.1

  2. Tilt From Front To Back

    Tilt your head slowly back, far enough so you can look up. Hold posture for a moment. Return slowly to front position. Do 20 repetitions of this exercise 2 times a day.

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  3. Tilt From Side To Side

    Keep your head pointing forwards as you slowly tilt it over to the side. Hold posture for a moment. Return your head to center position. Move your head to your opposite shoulder. Do 20 repetitions of this exercise 2 times a day.

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  4. Shoulder Shrugs

    Start by looking straight ahead. Slowly raise both shoulders up. Hold for five seconds, then return to starting position. Do 20 Repetitions of this exercise 2 times a day.

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  5. Shoulder Protraction / Retraction

    Try to move your shoulders backwards. Hold this posture for a count of 10. Now, try to move the shoulders forwards holding for a count of 10. Do 20 repetitions 2 times a day.

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  6. Trapezius stretches

    Take your left ear to your left shoulder. Apply some extra pressure with your hand. Hold gently for 10 sec. Do 20 repetitions of this exercise 2 times a day. Repeat both sides.

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  7. Combination Stretch

    Pull on your left arm with your right hand. Tilt your head back and away from left shoulder. Hold 10 sec, repeat other side. Do 20 repetitions 2 times a day.10

  8. Forward Resistance

    Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 10. Do 20 Repetitions of this exercise 2 times a day.

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  9. Backward Resistance

    Place both hands behind your head. Try to move head backwards, but resist the movement with your hands. Don’t tip chin. Hold this posture for a count of 10. Do 20 repetitions 2 times a day.

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  10. Side Resistance

    Hold one hand against the side of your head. Use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this posture for a count of 10. Relax and repeat on opposite side. Do 20 reps of this exercise 2 times a day.

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