Introduction

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your neck.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

Help and support

If your neck problem hasn’t improved within 6 weeks of following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Head turn

You can do this exercise while sitting or lying on you back.

Turning and holding your head on each side is one repetition.

Instruction Key movement
With your head facing forward, slowly turn your head to one side as far as is comfortable – you should feel a stretch on the opposite side of your neck
Hold for 2 seconds then return to where you started
Repeat on the other side

Head tilt

You can do this exercise while sitting or lying on you back.

Tilting and holding your head on each side is one repetition.

Instruction Key movement
With your head facing forward, slowly tilt your head towards one shoulder as far as is comfortable – you should feel a stretch on the opposite side of your neck
Hold for 2 seconds then return to where you started
Repeat on the other side

Also on NHS inform