Neck exercises

These are gentle range of movement exercises. They should be performed slowly with control, minimal pain and a gentle end range stretch (do not force it).

Neck Flexion

• Lower your chin towards chest. Once you have gone as far as you can to feel a gentle stretch, stay there for 5-10 seconds. Then roll back up.
• Relax your shoulders and other supporting muscles. You may feel a gentle stretch through the back of your neck.

Extension

• Extend the neck, lifting your chin upward, looking up towards the ceiling and bringing your head backwards. Go as far as you can control (don’t drop it back) and without pain. Hold for 2-3 seconds and then move your head back down into neutral.

Rotation

• Slowly rotate your head to one side and hold for 5 seconds. Return to the middle. Repeat on the other side.

Lateral / side flexion

• Gently tilt your head to one side by moving your ear down towards your shoulder (keep shoulders relaxed). Return to the middle. Repeat other side.

Complete each movement 5-10 times every morning and night until your neck has returned to normal movement.

Start doing these exercises while sitting. If this is easy and you have good control, range and minimal pain, you may try these in a standing position.

If your neck symptoms do not improve over time, a review by a musculoskeletal or concussion specific physiotherapist is recommended to further examine and treat ongoing issues.