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Mount Elizabeth Medical Centre
Suite #11-13/14/15, 3 Mount Elizabeth
Singapore 228510
Tel: (65) 6738 2628
Fax: (65) 6738 2629

Parkway East Medical Centre
Suite #03-05, 319 Joo Chiat Place
Singapore 427989
Tel: (65) 6348 2605
Fax: (65) 6348 2606

Neck Exercise

Neck Exercise - Strengthening
Strengthening Exercises
These isometric exercises can be done almost anywhere at any time. Apply just enough resistance with your hands to prevent movements as you tighten the muscles. Be careful not to push so hard that you cause your neck to quiver. Stop the exercises if they cause you to have more pain.

Forward press
- Starting position: Place your palms against your forehead
- Exercise: Press your forehead into your palms. Do not allow any motion. Hold the position for 6 seconds. Rest and repeat 6 times.
Backward press
- Starting position: Clasp your hands against the back of your head.
- Exercise: Press your head against your hands. Hold for 6 seconds. Rest and repeat 6 times.
- NB: Be careful not to allow the head to bend backward when pushing head against the hands.
Side Press
- Starting position: Place your hand against the side of your head. (Right hand against right side of head and vice versa)
- Exercise: Press your head against your hand, but resist any motion. Hold for 6 seconds. Relax and repeat 6 times on each side.
Rotational Press
- Starting position: Place your right hand against the opposite temple.
- Exercise: Try to turn your chin toward your left shoulder, but resist any motion. Hold for 6 seconds. Relax and repeat 6 times. Change hand and repeat exercise on the other side 6 times.

Neck Exercises - Stretching
Besides learning to maintain a good posture, it is also important to do some exercises to improve flexibility of the neck and upper back, and to strengthen the muscles.

Flexibility exercises

Chin tuck: When lying down, flatten back of neck onto bed: at the same time, tuck in chin onto chest.

This exercise can also be done in sitting/standing position. It helps to stretch the tight muscles and ligaments in the back of the neck.
Neck stretch: There are three different parts to this exercise. It is important to keep the chin tucked in (as in Exercise 1) while doing the stretches. If additional stretch is needed, it can be applied with your hands.
- Rotation: Turn your head slowly to the right as far as you can go, and then slowly turn back to the left.
- Side bending: Slowly bring your right ear down toward your right shoulder, and then your left ear to your left shoulder.
- Forward bend: Bring your chin down toward your chest.
Upper back stretch: Use your right hand to reach behind your left shoulder. At the same time, apply a gentle stretch by pushing at your right elbow with your left hand.
Shoulder stretch: Clasp your hand together behind your back. Slowly lift your arms upwards as far as you can go.