Neck stiffness can be caused by a variety of factors including muscle imbalance, poor posture, neck surgery, neck injury, poor ergonomic or work set up, or a combination of these factors. Regardless of the cause of the stiff neck, it can be very frustrating and impact your ability to carry out your typical activities of daily life. This article includes the 7 best cervical ROM exercises with pictures of each exercise.
Cervical ROM Exercises
These physical therapy neck exercises include range of motion exercises to improve neck mobility through cervical stretches, stabilization exercises and cervical exercises. The following exercises include 1. Upper Trapezius Stretch 2. Levator Stretch 3. Neck Rotation 4. Neck Extension 5. Neck Flexion 6. Neck Side Bend 7. Chin Tuck.
1. Upper Trapezius Stretch
- This neck stetch will stretch the muscles of the side of your neck.
- Sit in a firm chair and then slowly bring your head towards your ear.
- For example, if you want to stretch the neck muscles of the left side of the neck, you will bring your right ear towards your right shoulder.
- You will now take your opposite hand, or in this case, left hand and apply additional gentle pressure to gently bring your leg further to the right for an increase in stretch.
2. Levator Stretch
- The starting position for this exercise is to sit upright with your shoulder releaxed.
- Now bring your head down and to thr right towards your armpit.
- For an increase in stretch you can place your right hand on the back of your head and gently pull your head further down to the right.
- You should feel a strong stretch on the left side of the back of your neck.
- If it is painful, then do not bring your head as far down or do not add the overpressure of your arm.
3. Neck Rotation
- This cervical rotation exercise is performed by sitting with your neck in neutral and good posture.
- Now slowly turn your head as far as you can within your tolerable range to the right and then slowly to the left.
- Some discomfort is normal, however this exercise should not be painful.
- If it is painful then either stop performing this exercise or perform in a smaller more tolerance range.
4. Neck Extension
- Start with your shoulders and neck relaxed.
- Now slowly lift your neck up towards the ceiling and then slowly return back to the starting position.
5. Neck Flexion
- Start with your shoulders and neck relaxed.
- Now slowly lower your head down towards the ground and then slowly return to the starting position.
6. Side Bend
- Start with your head and neck in a neutral position.
- Now slowly bring your right ear towards your right shoulder and then bring your head back to the starting position.
7. Chin Tuck
- The chin tuck exercise can be performed in either the seated or lying down position.
- Sitting Position
- Start with your neck in a neutral position and retract or draw your neck backwards. Another way to think about this is to try to make a “double chin.”
- Hold this position for 5 seconds and then relax.
- Lying Position
- Start by lying down with a rolled-up towel underneath your neck.
- Now draw your neck and back of the head straight down into the towel while trying to make a “double chin.”
Medical Disclaimer
It is important to consult with your healthcare provider prior to starting a new exercise routine if you have any health conditions or suspect a neck injury. If you are medically cleared to perform exercises, a physical therapist is the best healthcare provider to lead you through neck exercises specifically designed for you.
Summary
This exercise program includes cervical ROM exercises designed to improve the flexibility, mobility, and strength of the neck muscles. The goal of these exercises is to alleviate neck stiffness, reduce pain, and improve posture.
The exercises in this treatment program should be done slowly and smoothly, avoiding any jerky or forceful movements to prevent strain. By incorporating these exercises into your daily routine, you can maintain optimal neck health, enhance functional movement, and prevent future neck issues.
If you are looking for more neck exercises you can find them at 11 Effective Exercises For Cervical Lordosis To Reduce Neck Pain.
If you are having nerve pain, including numbness and tingling in the neck or arms/ hands you can find them at Easy Nonperative C7 Radiculopathy Exercises.
