Exercises to Stretch and Restore Range of
Motion to the Neck

The following is a group of mobilizing and stretching exercises designed to increase the range of motion in your cervical spine (neck). If the exercise causes pain or any symptoms such as light-headedness or dizziness it is recommended that you discontinue these exercises and consult your chiropractor. As you gain mobility in the neck you should notice greater movement and less stiffness. Do not use an additional weights or devices when doing these exercises. An application of moist heat before you start will aid in your performance.

1. Tuck your chin. Gently bend the head forward, attempting to touch the chin to the chest. Gently bend the head backwards to its limit. Repeat five times or as recommended.

2. Bend the head to the right as far as possible, attempting to touch ear to shoulder. Do not rotate head in this exercise. Bend the head to the left as far as possible, attempting to touch ear to shoulder. Repeat five times or as recommended.

3. Turn head to the right as far as possible, attempting to bring chin over shoulder. Do not elevate shoulder. Hold three to five seconds. Repeat on opposite side. Do give times or as recommended.

4. Standing with feet apart, place hands behind head. Bend from side to side, bending only with upper back. Do not bend the waist or hips. Attempt to reach the upper elbow to the ceiling. Hold each movement for three to five seconds. Alternate sides. Do give times or as recommended.

5. Standing with feet apart, clasping hands behind the back, pull downward toward the floor with hands. Take a deep breath, stand on toes and look at the ceiling while exerting the downward pull. Hold for three to five seconds, then exhale slowly. Relax. Repeat five times or as recommended.

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