Head & Neck Exercises

These exercises are designed to strengthen neck muscles and relieve neck pain. Ideally, they should be done in the shower with hot water running on the neck. Each exercise should be held for 10 seconds, then relax. Start with one of each and gradually build up to three repeats every other day for two weeks. One symptoms are gone, the exercises can be done every other day to maintain. Backsliders start over. Always maintain good, erect posture with the lower back arched.

  1. Place heels of both hands on the center of the forehead and push forward.
  2. Place the heel of the right hand on the right temple, keep head straight and try to turn head to the right.
  3. Repeat on left side.
  4. Place the heel of the right hand over the right ear and try to bend your head down to your shoulder.
  5. Repeat on the left side.
  6. Clasp fingers high on the back of the head. Pull head back, while maintaining tension, look up at the ceiling and slowly tilt head upward. Hold tension for ten seconds. Repeat.
  7. Shoulder shrug. Pick both shoulders up toward your ears. Hold 10 seconds and relax.
  8. Chin tucks. Try to pull your chin straight back through your neck. You may be able to feel your vertebra move.
  9. Do exercises #7 and #8 between the others and do them several times during the day to relieve tension.
  10. Never bend the neck backwards.
  11. If pain persists after two weeks, talk to the dentist—he can refer you to a physical therapist or chiropractor if necessary.