Neck Strengthening Exercises

Here are some great neck strengthening exercises to help combat text neck, hours of computer work or just chronic pain. Do these exercises at least twice per day or extra bouts when you start feeling soreness in your neck. Hold each exercise for 8-10 seconds and repeat 5 times on both sides.

Resisted Motion:

This exercise will use gentle pressure from your finger tips to resist your head moving in a specific direction. Finger tip placement for each motion is as follows: left rotation at left temple, left lateral bending at left temple, forward flexion at forehead, extension at back of the head.

Chin Retraction:

Looking forward fix your eyes on an object or something in the distance. Keeping your jaw level and eyes focused on the object pull your chin back and hold .

Shoulder Shrugs:

Standing upright with your chin retracted shrug your shoulders up, down forward and back, holding each position.

Chest & Bicep Stretch:

Lace your fingers together with your hands behind your back. Squeeze your shoulder blades together and slowly raise your arms away from your body while trying to straighten your elbows. Hold this position.

Radial Nerve Flossing:

With your left arm at your side (thumb pointing at leg) actively pull your shoulder down then bend your neck to the right to increase the stretch. This motion will help “floss” the nerve along its path. Hold for 8-10 seconds and repeat 5 times.

Ulnar Nerve Flossing:

Make the “OK” sign with your left index and thumb then bring the hand upside down and to your left eye so your elbow is up and pointing away from you. Straighten your neck so you are looking forward as best you can. While in this position try to pull your elbow back so it is in-line with your body. Hold this position. This motion will help “floss” the nerve along its path

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