Neck Exercises

Supine Chin Tucks

Lay on a flat, stable surface. Ensuring that your head remains in contact with the bed, move your chin backward creating a nodding movement. Hold this position for 5 seconds at a time, repeating it 5-10 times daily.

This exercise targets the muscles responsible for maintaining the neck in neutral position, aligning it with the shoulders. It also acts to stretch the sub-occipitals and scalenes, relieving any tension in the neck.

Wall Chin Tucks

Begin by resting the shoulder blades, head and upper back against the wall. When ready, attempt to move the chin back towards the wall, creating a double chin and subtle nodding movement. Please ensure that you are not accidentally nodding your head downwards.

This exercise targets the muscles responsible for maintaining the neck in neutral position, aligning it with the shoulders. It also acts to stretch the sub-occipitals and scalenes, relieving any tension in the neck.