Neck Extension Exercises and Stretches
IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.
Neck Extension - Hand Resistance (Stretch)Position: Seated or standing. Movement: Slowly tilt your head backwards as if looking up towards the ceiling. Apply slight pressure to the top of the head with either hand to increase the stretch. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*. Important Tip: If you have problems with balance or dizziness, perform this stretch in the seated position. Repetitions and Sets: *See personalized exercise prescription sheet.
Neck Extension - Hand ResistancePosition: Seated or standing. Movement: The goal of this exercise is to contract the posterior neck muscles without allowing movement of the head. Place your hands on the back of the head. Then, gently push the head back into your hands. Provide enough resistance with your hand so that your head is not able to extend backwards. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax. Important Tip: If you have problems with balance or dizziness, perform this stretch in the seated position. Repetitions and Sets: *See personalized exercise prescription sheet. |
Neck Extension - Range of MotionPosition: Seated or standing. Movement: Slowly tilt your head backwards as if looking up towards the ceiling. Hold for this position for ___ seconds*, return to the starting position, and repeat ___ times*. Repetitions and Sets: *See personalized exercise prescription sheet. 
Neck Extension - Gravity ResistancePosition: Lay on stomach with head over edge of bed. Movement: Slowly allow your head to drop down towards the floor until a comfortable stretch in the back of the neck is felt. Then, bring the head back to the starting position and hold for a count of ___ seconds*. Repetitions and Sets: *See personalized exercise prescription sheet. 
Neck Extension - Pillow ExercisePosition: Back against wall or lying down on back - a pillow (fold in half if thin) is placed behind the head and neck. Movement: The goal of this exercise is to contract the posterior neck muscles without allowing movement of the head. Gently push the head back into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, then gradually relax. Repetitions and Sets: *See personalized exercise prescription sheet. |
