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Neck Exercises

**Warning:If you have any increase in pain, dizziness, trouble breathing, or begin to feel sick with exercises, stop and contact your doctor.

 

Active Neck Range of Motion

Sit upright in a chair.
Move your neck through a full, pain-free range of motion in 3 directions:
1) Side-to-side. Each side holds for 10 seconds.

 

 

 

 

 

2) Head turn right and hold for 10 seconds.

 

 

 

 

 

3) Head turn left and hold for 10 seconds.


 

 

 

 

4) Up and down. Each motion holds for 10 seconds.

 

 

 

 

Cervical Retractions

Sit upright in a chair and place one finger on your chin.
Look forward and gently pull your head backward while keeping your chin tucked for 10 seconds.
You should feel a stretch in the base of your neck.

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