VI
The following stretches exercise can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.
1. Range of motion exercise
| 1.1Tilt From Front To Back : – Tilt your head slowly back, far enough so you can look up. – Hold posture for a moment. – Return slowly to front position. Do 5-10 repetitions of this exercise 3 times a day. |
| 1.2 Tilt From Side To Side: – Keep your head straight as you slowly tilt it over to the side. – Don’t go so far that you touch your ear with your shoulder. – Hold posture for a moment. – Return your head to center position. – Move your head to your opposite shoulder. Do 5-10 repetitions of this exercise three times a day. |
| 1.3 Rotate Head From Side To Side : – Slowly turn your head as far as you can. – Hold posture for a moment. – Return your head to the center. – Move your head in the opposite direction. Do 5-10 repetitions of this exercise 3 times a day. |
2. Hand Resistant Exercises
| 2.1 Side Resistance : – Hold one hand against the side of your head. – Use your hand to resist the movement as you try to touch your shoulder with your ear. – Hold this posture for a count of 5. – Relax and repeat on opposite side. Do 5-10 reps of this exercise 3 times a day. |
| 2.2 Forward Resistance : – Hold both hands against your forehead. – Try to move head forward, but resist the movement with your hands. – Hold this posture for a count of 5. – Relax. Do 5-10 Repetitions of this exercise 3 times a day. |
| 2.3 Backward Resistance : – Place both hands behind your head. – Try to move head backwards, but resist the movement with your hands. Don’t tip chin. – Hold this posture for a count of 5. – Relax. Do 5-10 reps 3 times a day. |
