Neck Exercises

Strengthening your neck is an important step in maintaining your overall health. Routinely doing some simple neck exercises can not only relieve neck pain and headaches, but will also prevent them!

Below are some easy exercises you can every day to help keep your neck healthy and strong. If you have any questions or concerns, please contact us or call 703-723-6800. You can also stop by our office in Ashburn, Virginia. We look forward to seeing you.

Levator Scapulae Stretch - Sitting
Purpose

To stretch neck muscles.

Steps
  1. Sit upright in a chair and turn your head to the right. Place right hand on top of head.
  2. Slowly bend neck toward right shoulder. Do not pull head, simply allow hand to support the head and neck in this position.
  3. With the left hand, grasp chair and slowly lean the trunk toward the right and slightly forward until a stretch is felt.
  4. Hold for 3-5 seconds. Repeat 5 times.
  5. Repeat using opposite side.
Tips
  • Pull head slowly.

Upper Trapezius and Sternocleidomastoid Stretch - Sitting
Purpose

To stretch the right upper trapezius and sternocleidomastoid (SCM).

Steps
  1. Sit upright in a chair and place right hand on top of head with elbow out to the side.
  2. Slowly side bend neck toward right shoulder. Do not pull down on your head, simply allow hand to support the head and neck in this position.
  3. Grasp chair with left hand and slowly lean your body right and slightly forward until you feel a stretch.
  4. Tuck your chin in to further the stretch.
  5. Hold for 3-5 seconds.
  6. Repeat 5 times.
  7. Switch and repeat with the opposite side.
Tips
  • Pull your head slowly.

Scalene Stretch
Purpose

To stretch neck muscles.

Steps
  1. Sit with right fingertips placed behind the left ear.
  2. Slowly move fingers down neck toward the collarbone while applying slight pressure to muscles.
  3. Holding fingers on the collarbone, slowly side bend neck and head toward the right until you feel a stretch.
  4. Repeat moving fingers toward the mid-line of the neck.
  5. Switch hands and stretch the opposite side.
Tips
  • Pull hand slowly down the neck.

Upper Neck Head Nod
Purpose

To stretch upper neck at the base of the skull.

Steps
  1. Sit upright in a chair and place fingertips on the chin.
  2. Tuck in the chin and draw the back of head forward.
  3. You should feel the stretch at the base of your skull.
  4. Hold for 3-5 seconds.
  5. Repeat 5 times.
Tips
  • Use your fingers to help guide your forward motion.

Wall Press
Purpose

To stretch the upper back and chest.

Steps
  1. Start by standing at arm’s length from the wall. Place both hands on the wall at shoulder height.
  2. Squeeze shoulder blades together and down.
  3. Slowly bend arms and touch your nose to the wall. Keep your spine straight.
  4. From this position push shoulder blades apart, tuck in the chin and push your mid-back toward the opposite wall.
  5. Hold for 5-10 seconds and then return to starting position.
  6. Repeat the entire sequence 5 times.
Tips
  • Keep your spine as straight as possible.

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Are these neck exercises right for you?
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Se Habla Español

Download Forms

We Accept:

  • PPO/POS Plans
  • Aetna
  • Cigna
  • BlueCross/BlueShield
  • Care First
  • United Healthcare
  • PHCS
  • Optimum Choice
  • Mail Handlers
  • Medicare
  • Auto Injury/Workers Comp

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