Neck Lateral Flexion 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 Lateral Flexion - Hand Resistance (Stretch)Position: Seated with hand grasping the side of chair. Opposite hand is used to apply slight pressure to the head. Movement: Slowly laterally flex your head by bringing your ear to the same side shoulder. Apply slight pressure to the side of the head with the same side hand to increase the stretch. You should feel a stretching sensation in the opposite side of the neck. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repetitions and Sets: *See personalized exercise prescription sheet. 
Neck Lateral Flexion - Gravity ResistancePosition: Lay on side with head over edge of bed. Movement: Slowly allow the head to drop to the side so that the ear approximates the same side shoulder. Then, bring the head back to the starting position and hold for a count of ___ seconds*. Repeat this sequence ___ times*, then repeat entire process on the opposite side. Repetitions and Sets: *See personalized exercise prescription sheet. |
Neck Lateral Flexion - Range of MotionPosition: Seated or standing. Movement: Slowly laterally flex your head by bringing your ear to the same side shoulder. Hold for this position for ___ seconds*, return to the starting position, and perform the same movement to the opposite side. Repeat this sequence ___ 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 Lateral Flexion - Hand ResistancePosition: Seated or standing. Movement: The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Place your hand on the side of the head. Then, gently push the head into your hand (in the direction of bring the ear to the same side shoulder). Provide enough resistance with your hand so that your head is not able to laterally flex. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side. 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 Lateral Flexion - Pillow Exercise
Position:
Standing with shoulder against wall, place pillow (folded) between wall and head.
Movement:
The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Gently push the head laterally into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.
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.
Standing with shoulder against wall, place pillow (folded) between wall and head.
Movement:
The goal of this exercise is to contract the lateral neck muscles without allowing movement of the head. Gently push the head laterally into the pillow. Gradually increase the pressure with the head to a comfortable tolerance, hold this pressure for ___ seconds*, and gradually relax. Then, perform on the opposite side.
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.
