Neck & Shoulder Exercises

 

These are not designed to treat or correct your posture, but will help prevent a loss of upper cervical lordosis and assist your spine to move well.

 

Exercise 1

Stand with feet hip width apart with knees bent. Press you body against the wall with your chin back, allowing your head to touch the wall. Press your lower spine into the wall too and activate the transverse abdominus. Take pressure off your spinal cord by bringing the head back. If your forward neck shift comes from upper cervical or thoracic spine problems you can still benefit from this stretch.

Exercise 2

Lying on the floor; take the foam roller and place it underneath your shoulder blades. Keep your knees bent. Arch over the roller with arms outstretched. Breathe and relax the shoulders.
Those who are not as flexible; place a pillow underneath your neck and work your way up to being able to remove the pillow. Do this stretch for one minute a day and work up to two or three minutes. Roll over onto your side and get up slowly. We recommend that you see a chiropractor to check your spine and nerve system health whilst doing these exercises.
 

Exercise 3

This cat stretch is to be done with your feet together and knees apart. Reach forward and lengthen your spine. Press the pelvis back so you are coming down with your chest first, not your head. Take slow deep breaths and hold for 30 seconds.

   



 



 

Mobility Exercises


Shoulder Mobility


Slowly roll shoulders forward 5 times,relax for a count of 5, then roll backwards 5 times.


Place arm across other shoulder and gently pull elbow across chest. Turn head to opposite side. Hold for a count of 5. Repeat for each side 5 times.

Neck Mobility

Forward and back

a.) Gently tuck chin in to stretch the muscles at the base of the skull. Hold for a count of 5. Relax for count of 5.
b.) Gently bend neck forward for count of 5.
c.) Slowly return to straight, raise chin and look up for a count of 5. Return to straight and relax for 5 count. Repeat routine 5 times.

 

Side bend

 


Looking straight ahead, gently lower one ear to shoulder. Hold for 5 count. Relax for 5 count. Repeat routine 5 times.

 

Turning

 

Comfortably turn neck to look over shoulder. Hold for
5 count Relax for 5 count. Repeat each side 5 times.

 

Neck Strength

 

Forward / Backward

Look straight ahead. Gently push forehead
against hand so muscles tighten without
neck moving. Hold for 10 counts. Relax for
5 counts. Repeat forward and backward

Sideways


Look straight ahead. Gently push side
of head against hand so muscles
tighten without neck moving. Hold for
10 counts. Relax for 5 counts. Repeat
for each side 5 times.

 

Turning

 

Turn eyes to one side and try to gently turn head against hand so muscles tighten without neck moving. Hold for 10 counts. Relax for 5 counts, Repeat for each side 5 times.

 

CAUTION:
Please do all exercises GENTLY!
If you have any difficulty call your chiropractor for advice.