Neck Stretches – 

Basic Exercises

Chin Tucks 

Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 1). Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times.

Figure 1 – Chin Tucks

Shoulder Blade Squeezes 

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 2). Hold for 5 seconds and repeat 10 times.

Figure 2 – Shoulder Blade Squeezes

Extension in Sitting 

Begin sitting tall, with your back and neck straight, shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times.

Figure 3 – Extension in Sitting

Rotation in Sitting 

Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder until you feel a mild to moderate stretch pain-free (figure 4). Keep your neck straight and don't allow your head to poke forwards during the movement. Repeat 10 times to each side.

Figure 4 – Rotation in Sitting (right side)

Side Bend in Sitting

Begin sitting tall with your back and neck straight, your shoulders should be back slightly. Gently bend your neck to one side until you feel a mild to moderate stretch pain-free (figure 5). Make sure your neck does not bend forwards during the movement. Repeat 10 times on each side.

Figure 5 – Side Bend in Sitting (right side)

Neck Strengthening – 

Basic Exercises

To begin with, the following basic neck strengthening exercises should be performed approximately 3 times daily. As your neck strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder Blade Squeeze 

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it does not cause or increase pain (figure 1). Hold for 5 seconds and repeat 10 times.

Figure 1 – Shoulder Blade Squeeze

Chin Tucks 

Begin this exercise sitting or standing tall with your back and neck straight and your shoulders back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 2). Keep your eyes and nose facing forwards. Hold for 3 seconds and repeat 10 times.

Figure 2 – Chin Tucks

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Neck Strengthening – Advanced Exercises

The following advanced neck strengthening exercises should be performed approximately 3 times daily. As your neck strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency, strength of contraction or duration of the exercises provided they do not cause or increase pain.

Static Extension 

Begin this neck exercise sitting or standing tall with your back and neck straight, shoulders should be back slightly. Place your hand behind your head and slowly push your head back against your hand provided it is pain-free (figure 3). Keep your eyes and nose facing forwards. Hold for 3 seconds and repeat 10 times.

Figure 3 – Static Extension