YAKSICH HEALTH CENTRE
Neck Mobility
Upper Trapezius Stretch
• Start in a seated position
• Take your hand and place it over your head
• Tilt your ear directly down towards your shoulder and hold this position. You should feel a stretch down the side of your neck
• Hold for 20 seconds and repeat twice
Cervical (upper neck) rotation
• Sit upright in a chair looking straight ahead
• Look over one shoulder as far as you can, moving only your head, not your body
• Hold for 5 seconds
• Return to the starting position and then relax and repeat 3 times
Cervical (upper neck) flexion
• Sit upright in a chair, looking straight ahead
• Slowly look down at your lap, moving only your head, not your body.
• Hold for 5 seconds
• Return to the starting position and repeat
Shoulder Circles Backward/Forward
• Standing up tall or in a seated position
• Slowly roll your shoulders in a circle, pulling them forwards, up, back and
down, keeping your neck straight and tall
• Repeat 10 times and reverse
Neck Strengthening
Isometric cervical flexion
• Sit upright in a chair.
• Place one hand on your forehead
• Apply pressure to the front of your forehead and
then resist this pressure with your head
• Hold for 5 seconds
• Relax and then repeat 3 times
Isometric cervical side flexion
• Sit upright in a chair
• Place one hand against the side of your head
• Apply pressure and resist this pressure with the
strength of your neck
• Hold for 5 seconds
• Relax and then repeat 3 times on each side
