Neck Range of Motion

Neck Range of Motion

Be present and aware of your movements as you exercise. Remember to breathe. The goal of these exercises is to keep the vertebrae mobile. Move only within your pain-free range of motion. If it hurts to move to one direction today, only move the direction that doesn’t cause pain.

Neck Range of Motion
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Sit in a chair.

With a neutral spine, relax your shoulders.

You will know you have a neutral spine by imagining you are being held up by a string from the top of your head. Your ears are over your shoulders and your shoulders are over your hips. See the neutral spine handout for more information.

Turkey Neck

Slowly move your head straight forward and backward.

Make sure to keep your head straight and eyes level. You should not be nodding yes, but rather making a double chin.

Repeat up to 10 times.

Side Bend

Slowly move your head to the left and right as if trying to touch each ear to your shoulders.

Repeat up to 10 times.

Rotation

Slowly rotate your head side to side as if you are glancing behind your shoulder.

Repeat up to 10 times.