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DAILY EXERCISE PROGRAM FOR YOUR BACK: EXERCISES FOR NECK MOBILITY AND FLEXIBILITY
These exercises improve the mobility and flexibility of the neck. Flexibility helps your body perform more effectively. You may do these exercises sitting or standing, whichever is more comfortable for you. Some people like to do these exercises in front of a mirror.
Keep your head straight and looking forward. Try to achieve the most movement possible with the range-of-motion exercises. Then try the isometric strengthening exercises. You should begin these with minimal resistance, very gradually increasing the resistance as you are able. Sometimes it is helpful to have some gentle assistance from a family member or friend. Your physical therapist can show you how.
Range-of-Motion Neck Exercises
Flexion. Look down and bend your chin forward to the chest. If you feel stiffness or pain, do not force the movement. Go as far as you can move easily. If your back pain worsens with this or any exercise, then stop until you have talked to your physician or physical therapist.
Extension. Look up and bend your head back as far as possible without forcing any movement. If you feel pain or dizziness, stop until you talk to your physician or physical therapist.
Lateral Flexion. Tilt your left ear to your left shoulder (but do not raise the shoulder). If you feel pain or resistance, do not force the motion.
Now tilt the right ear to the right shoulder just as you did for the left ear.
Rotation. Turn to look over your left shoulder. Try to make your chin even with your shoulder. Go as far as is comfortable, but do not force the movement.
Now turn and look over your right shoulder, just as you did over your left shoulder.
Neck Isometric Exercises
Neck isometric exercises are more advanced exercises to help strengthen the muscles of the neck. Try these gently and gradually after the range of motion of your neck is improved as much as possible.
Isometric Flexion. Place your hand on your forehead. Try to look down while resisting the motion with your hand. Hold for six seconds. Count out loud. Do not hold your breath.
Isometric Extension. Place your hands on the back of your head. Try to look up and back while resisting the motion with your hands. Hold for six seconds. Count out loud. Do not hold your breath.
Isometric Lateral Flexion. Start with your head straight. Place your left hand just above your left ear. Try to tilt your head to the left but resist the motion with your left hand. Hold for six seconds. Count out loud. Do not hold your breath.
Now place your right hand just above your right ear. Try to tilt your head to the right but resist the movement with your right hand. Hold for six seconds. Count out loud. Do not hold your breath.
Isometric Rotation. Place your left hand above your ear and near your left forehead. Now try to look over your left shoulder but resist the motion with your left hand. (The hand should not be placed on the jaw.) Hold for six seconds. Count out loud. Do not hold your breath.
Now place your right hand above your ear and near your right forehead. Try to look over your right shoulder but resist the motion with your right hand. Hold for six seconds. Count out loud. Do not hold your breath.
*35/135/5*
