Important Notes
- Start gently, increase intensity gradually.
- Maintain neutral spine position; avoid overextension.
- Take pain seriously: stop immediately and consult a physical therapist if discomfort persists.
Neck Exercises
Neck Lengthening Stretch (Cervical Flexion)
- Starting position: Sit or stand upright, shoulders relaxed.
- Movement: Slowly lower head forward, chin to chest; hold 5–10 seconds, return slowly to start. 2–3 reps.
- Target: Stretches posterior neck muscles.
- Warning: NEVER perform this exercise with cervical disc herniation!!!
- Alternative: Same starting position with gentle chin nod motion.
Lateral Neck Stretch
- Starting position: Sit or stand upright.
- Movement: Slowly tilt head toward right shoulder, gently resist with left hand on head, hold 15–20 seconds. Switch sides. 2–3 rounds per side.
- Target: Stretches lateral neck muscles.
Neck Rotation
- Starting position: Sit or stand upright.
- Movement: Slowly turn head right, look toward shoulder as far as comfortable, hold 5–10 seconds. Switch sides. 2–3 rounds.
- Target: Improves neck and lower cervical mobility.
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