Exercise for Neck Pain
When you are performing the exercises, stop and contact your doctor or therapist if you notice:
Dizziness, lightheadedness, blurred vision, fainting, or disorientation
Sudden pain shooting down your arm, or numbness or weakness in your arm or hand, or severe neck pain
Exercises consistently producing a headache, which persists.
For each neck exercise:
Move smoothly and slowly, without sudden jerks. The key is precision and control.
Keep your mouth and jaw relaxed. Keep lips together, teeth slightly apart, and let your tongue rest on the roof of your mouth.
Gently hold your shoulders back and down so that they are relaxed while doing all exercises (see posture correction exercise, exercise 4)
In movement exercises, try to move the same distance to each side. If one side is stiffer, move gently into the stiffness. Move to that direction a little more often.
Expect some discomfort, but remember exercises should not cause severe pain.
NECK EXERCISES LYING DOWN
Lie down with a soft pillow under your neck, and with your knees bent up.
1) The chin nod neck exercises: