| With recent layoffs and unemployment at the highest | | | | this position for five seconds and repeat five to ten |
| levels, people may be experiencing high levels of | | | | times. Repeat this neck exercise a couple times a day. |
| stress to the neck and shoulders. The neck muscles | | | | This neck exercise is to be done in a "painfree" zone |
| tend to carry the most about of stress and may | | | | where a stretch may be felt but no neck pain. The |
| become a constant state of tension. When the neck | | | | result of this neck exercise is to help bring the neck |
| muscles are "tight", the surrounding shoulder and chest | | | | curvature to a more neutral position and strengthen |
| muscles could also contribute to added stress to the | | | | the neck muscles in the back that connect to the skull. |
| neck. When these muscles tense up, they can | | | | The next neck exercises are performed as a group. |
| emphasize poor posture and lead to other neck and | | | | These neck exercises are called neck or cervical |
| shoulder symptoms. As a Physical Therapist in the | | | | active range of motion (AROM) exercises. The first |
| field, the posture observation of a person would be | | | | neck exercise in this group is the "yes nod" otherwise |
| noted as forward head and rounded shoulders (FHRS). | | | | known as neck (cervical) flexion and extension. Gently |
| The back of the neck would show a decrease in the | | | | bring the chin towards the chest and then towards the |
| "S" curvature of the cervical spine. This is known as a | | | | ceiling. The second neck exercise is the "no way" |
| decrease in cervical lordosis. The shoulders could be | | | | which is known as the neck (cervical) rotation. Gently |
| seen up towards the ears or known as being | | | | rotate your head right to left with the chin level |
| elevated. The shoulders usually present in a rounded | | | | throughout the motion. The third neck exercise in the |
| and forward position due to the daily tasks requires | | | | group is the ear to shoulder, known as neck side |
| the arms in a forward position. There are very little | | | | bending or as cervical lateral flexion. The last neck |
| tasks that require our hands to be behind us. There | | | | exercise in this group is the rolling of the head. Roll your |
| are a few simple neck exercises that would help | | | | head in one direction and then the other direction. |
| relieve some neck muscle tension when done on a | | | | These neck exercises should be done at a slow and |
| regular basis. | | | | controlled rate. Perform all of these neck exercises in |
| The first neck exercise is called a Chin Tuck. This is | | | | a set of 10, three times a day. Emphasis again is on a |
| also known as the Double Chin exercise or in technical | | | | painfree tolerance with these neck exercises. The |
| term as cervical retraction. You may also think of this | | | | result with these neck exercises is to increase or |
| neck exercise as the poultry bird that moves it's head | | | | maintain neck motion. |
| back and forth. The basis of this neck exercise is to | | | | These neck exercises should be performed on a daily |
| bring the chin from a forward position to a more | | | | and even multiple times a day. When these simple |
| neutral position to reduce the amount of stress on the | | | | neck exercises are incorporated in a daily routine, a |
| neck muscles. This is performed by bringing you chin | | | | difference in relieving neck discomfort or pain will be |
| back towards the shoulders like a drawer. This should | | | | noticeable after time. The stress on the neck muscles |
| be done in a slow, controlled and smooth motion with | | | | will eventually be reduced and provide better posture. |
| limited tilting down of the chin towards the chest. Hold | | | | |