Neck (Cervical) Exercises

Conditions

At ShimSpine we feel knowledge is power. The more you know about your spinal condition, the more likely you are to make good healthcare decisions. We have explained the conditions, the symptoms and the likely treatments available.

Neck (Cervical) Exercises

The following exercises may help with neck pain

The following stretching program should be performed everyday for approximately 15 – 20 minutes. If there is a particular exercise that causes you to have increased pain then discontinue that exercise. Carefully read the instructions before proceeding with each exercise.


Neutral Position - Cervical Exercises

Neutral Position

Sit upright and look straight ahead. Shoulders should be level and relaxed. Hold this position for 15-20 secs. This is the starting position for all neck stretches.


Right and Left Rotation - Cervical Exercises

Right and Left Rotation

From the neutral position, gently rotate your neck to the right while keeping your shoulders relaxed. Hold for 5 secs. Turn your head back to the starting position and then repeat, turning left.


Right and Left Lateral Bending - Cervical Exercises

Right and Left Lateral Bending

From the neutral position, gently bend your head to the right. Hold this position for 10 secs then return to the starting position. Repeat this stretch to the left. Repeat this series several times.


Flextion and Extention - Cervical Exercises

Flextion and Extention

From the neutral position, gently bend your head forward and hold for 5-10 secs. Repeat this several times. From the neutral position, gently bend your head backwards. Hold this for 5 secs and repeat several times.


Chin Tucks - Cervical Exercises

Chin Tucks

Starting from neutral position, draw your chin backwards toward your neck and hold for a few seconds followed by moving your chin away from your spine (without moving your head up or down).


Shoulder Shrugs - Cervical Exercises

Shoulder Shrugs

While looking straight ahead, draw your shoulders upward (without lifting your arms). Hold for 5 secs and relax. Repeat this several times.


Levator Scapula Stretch - Cervical Exercises

Levator Scapula Stretch

Gently grasp the side of your head while reaching down with your opposite arm. Tilt your head away until you feel a stretch. Hold for 5 – 10 secs. Repeat on opposite side.


Trapezius Stretch - Cervical Exercises

Trapezius Stretch

From the neutral position, place your left hand on top of your head and gently pull your neck to the left. Hold this position for 5 – 10 secs and then repeat to the right side.


Rhomboid Stretch - Cervical Exercises

Rhomboid Stretch

Stretch your arms out from the body and clasp one hand over the other. Gently bend your head forward and reach outward until you feel a stretch to the shoulder blades. Hold for 5-10 secs and repeat.


Deep Stretch - Cervical Exercises

Deep Stretch

From the neutral position, gently flex your neck forward and apply a light amount of pressure forward by placing both hands behind your head. Hold for 10 secs and repeat.


Spinal Twist - Cervical Exercises

Spinal Twist

From a sitting position, bend your right knee and twist your body so that you can place your left elbow to the outside of your right knee. You should feel this stretch in your mid back. Hold for 10 secs and repeat.


Open Elbows - Cervical Exercises

Open Elbows

From the neutral position, gently flex your neck forward and apply a light amount of pressure forward by placing both hands behind your head. Bring elbows towards your back. Hold for 10 secs and repeat.


Ball on Neck - Cervical Exercises

Ball on Neck

Use a small ball to reduce tightness along the side of your neck. Increase pressure if necessary.


Position of Comfort - Cervical Exercises

Position of Comfort

Use this position to relax neck muscles. Lay on firm surface. Can also be used for your sleeping position.


Disclaimer: You should avoid any exercise which causes you to have increasing pain or other symptoms. Consult with a medical professional before beginning any exercise program.

Disclosure Statement

The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.

This website is certified by Health On the Net Foundation. Click to verify. This site complies with the HONcode standard for trustworthy health information:
verify here.

Author and Contributor to www.Spine-Health.com – July, 2015

www.Spine-Health.com/author/john-h-shim-md-facs

Chief of Surgery, Mease Countryside and Mease Dunedin Hospitals, Safety Harbor and Dunedin, Florida. 2014-2016.

Orthopaedic Section Chief Mease Countryside Hospital; Safety Harbor, Florida Mease Dunedin Hospital; Dunedin, Florida.2008-2013

Board Member Morton Plant Mease Research Council

Co-Director of Mease Neuro-Ortho Spine Center Mease Dunedin Hospital; Dunedin, Florida.

One of “6 Spine Physicians Ranked #1 on Google” – December 2016

Top Ten Most Liked Spine Surgeons on the Internet – July 2016

2016 Spine Surgeons to Know list – January 2016

2014 Spine Specialists to know list – September 2014

One of Ten Leaders of Certified Spine Programs – December 2011

 

The Best Orthopedics in Tampa

The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.
Outpatient Spine Surgery Considerations. www.Spine-Health.com. January 2016.

What is Spinal Stenosis? www.Spine-Health.com. October 2015.

Surgeon insights on the Changing Landscape of Orthopedic Care. OrthopedicToday. June 2014

Chapter 33: Interspinous Spacers. Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

Chapter 35: Minimally Invasive Percutaneous Lumbar Fusion Technique.Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

March 2010 Minimally Invasive Transforaminal Lumbar Interbody Fusion American Academy of Orthopaedic Surgeons Annual Meeting New Orleans, Louisiana February 2010

February 2010 A Review of Dynamic Stabilization in the Lumbar Spine Selby Spine Symposium; Park City, Utah

November 2009 Lumbar Spinal Stenosis Community Based Lecture; Tampa, Florida

September 2009 Instructor/Proctor Minimally Invasive Lumbar Cadaver Lab; Tampa, Florida

February 2009 New Spinal Technology: Cervical Disc Replacement and Interspinous Spacers. Selby Spine Symposium; Park City, Utah

February 2008 The Degenerative Spine: The Role of Dynamic Lumbar Stablization and Interspinous Spacers Selby Spine Symposium; Park City, Utah

October 2008 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

September 2007 Emerging Technology in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

October 2006 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

May 2005 The Role of Kyphoplasty in the Treatment of Vertebral Compression Fractures Mease Neurosciences Symposium; Clearwater, Florida
Please note all articles, blogs and Q&A’s on this site are general information and are not to be used as medical advice for individuals. No specific diagnosis or treatment should be made based on this information. Only a physician can provide you with advice specific to your situation. Please followup with your physician if you would like to discuss your individual condition.

If you are having a medical emergency,  contact your Doctor immediately,  or go to the Emergency Room.
ShimSpine and ShimSpine.com is committed to honoring and respecting the privacy and anonymity of the individuals using its website(s) and/or services. The purpose of this Privacy Policy is to inform the individuals about the collection, processing and protection of information done by ShimSpine what information we collect, why we collect this information and how we use this information.

This Privacy Policy will be reviewed regularly to reflect the up-to-date practices of ShimSpine.