Neck Pain Exercise

1. Stretching Side bending

Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm.

Hold for 10 second, 10 times, on both sides.

Do up to 3 times a day.

2. Stretching Levator Scapulae

Place one hand behind buttock to lower your shoulder. Turn your head to opposite side and look down. Gently pull down on your head with the other hand and maintain the position when you feel a stretching sensation.

Hold for 10 second, 10 times, on both sides.

Do up to 3 times a day.

3. Isometric cervical flexion

Stand or sit tall with your chin tucked in.Place your hand on your forehead. Without allowing movement, attempt to move your head forward and down, resisting with your hand.
Hold for 5-10 seconds, 2 times.
Do up to 3 times a day.

4. Isometric cervical rotation

Stand or sit with your back straight and your chin tucked in. Place one hand on your cheek bone to resist the rotation movement of the head (looking over your shoulder).
Slowly release the pressure and repeat.
Hold for 5-10 seconds, 2 times.
Do up to 3 times a day.

5. Isometric cervical retraction

Stand or sit tall with your chin tucked in.Place one hand behind your head. Without allowing movement, attempt to move your head backwards, resisting with your hand. Gently relax and repeat.
Hold for 5-10 seconds, 2 times.
Do up to 3 times a day.