Neck Mobility Exercises
Neck Mobility Exercises
Importance of neck mobility
Working on neck mobility increases the flexibility and range of motion of the muscles and joints associated in your neck. By targeting these structures and ensure they function well, a translation process works down your spine to the rest of your body improving posture, overall spine health and can relieve tension or pain.
Try out these exercises. Complete them slowly and do not continue if you experience pain.
Look side to side
Look as far as you can from side to side to the extent of your range of motion. Do not push into a painful position. These can be completed everyday as many times as desired.
Drop your ear to each shoulder
Drop your head sideways as if trying to reach your ear to your shoulder without raising your shoulders up to meet it. Keep your shoulders in a neutral position and do not move your torso to the side. Do not push into a painful position. These can be completed everyday as many times as desired.
Look up and down
Complete this very slowly, especially when looking up. The back of your neck is very sensitive and important for nerve connections. Look up slowly, comfortably and without pain. Then look down tucking your chin to your chest as best as you can without pain. Keep your torso upright and shoulders back in a neutral position throughout. Do not push into a painful position. These can be completed everyday as many times as desired.
Roll from side to side to the FRONT ONLY
Start in a position similar to when you dropped your ear to your shoulder and SLOWLY roll from one shoulder to the other tucking your chin to the front. Keep your torso upright and shoulders back in a neutral position throughout. Do not push into a painful position. These can be completed everyday as many times as desired.
Tuck your chin and hold for 5 seconds
Start with your upper body in a nice neutral position with back upright and shoulders back and down. Tuck your chin, pushing your head back. The best was to start this is by standing against a wall and tucking your chin to line up the back of your head with the wall and the rest of your body. Do not push into a painful position. These can be completed everyday as many times as desired.
It’s always best to check with your health care provider to ensure these exercises are right for you.
PhysioMax Wellness is a Physiotherapy clinic located in Burlington, Ontario. PhysioMax Wellness offers; physiotherapy, chiropractic care, massage therapy and more. We use manual therapies as well as various modalities to improve the rate of healing from injuries. Our goal is to work with you and for you to create personalized plans to recover from injuries and help your reach your health goals for conditions you may have.
Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP