Neck Excercise

Prerequisite info

1. Make sure that you are standing or sitting in a relaxed, mid-line posture, i.e. sitting with the spine straight and not leaning to one side or the other.

2. Perform the exercise slowly and smoothly.

3. Only move your head in a horizontal or vertical plane when performing the exercises.

4. Never perform rotating movement of the head.

Those exercises help you to increase flexibility and reduce muscle tension

Head up-down exercise

 

How to do:Start with your head facing forwards.

Drop your jaw so that your mouth is held open slightly in a relaxed posture.

Moving only in a vertical plane, allow your head to drop gently so that your chin is resting on, or is nearly resting on, your chest. Don’t force your chin onto your chest if it does not reach.

Then gently raise your head so that you are facing forwards again.

Now, moving only in a vertical plane, gently put your head back as far as it will go without forcing or straining.

Then bring your head back so that you are facing forwards again.

Repeat the whole of the above 10 times.

Head side-side exercise

How to do: Start with your head facing forwards.

Then move your head gently so that your chin moves towards your right shoulder, as if you are looking to the right.

Don’t allow your head to drop – keep it moving in a horizontal plane.

When you have reached your limit, stop and return your head so that you are facing forwards again.

Then repeat by turning to your left, stopping at your limit, and then returning to face forwards.

Repeat the whole of the above 10 times.

Head ear-shoulder exercise

How to do: Start with your head facing forwards.

Then tilt your head gently so that your right ear moves towards your right shoulder – keep looking forwards – do not be tempted to twist to the side.

When you have reached your limit, stop and return your head so that you are facing forwards again.

Then repeat by tilting your left ear towards your left shoulder, stopping at your limit, and then returning to face forwards.

Repeat the whole of the above 10 times.

Once you complete 1st set of above 3 exercise, take few seconds rest. Start 2nd set of above 3 exercise and take rest similarly complete 3rd set.