Do not sit, stand or work in a compromised condition.
This will increase neck discomfort/pain
Use a thin pillow while lying supine, use an adequate
size pillow when lying in lateral position to maintain
in neutral position.
Maintain proper posture while sitting, carrying heavy
Why? To relax tight muscles,
increase flexibility, and reduce
discomfort and pain.
Starting Position; Lying on
your back in a balanced position,
knees bent and feet flat on floor.
(You may be more comfortable with
a pillow under your head.) Inhale
and exhale deeply, expanding and
relaxing your abdomen. Do this 3
How: Palm on temple, use one
hand to turn your head from side to
side until your
neck begins to relax.
Do not use your neck muscles to do
the movement and don't force the
motion. Repeat 10 times or until you
Tip : Keep chin tucked.
How : As you begin to relax,
remove your hand from your head
and use your neck muscles to turn
your head from side to side. Repeat
Tip : Don't lift your chin as you turn
How : Slowly rotate your legs and
lower trunk in the opposite direction
of your head and
neck. Repeat 10
Tip : Keep your chin tucked and
Your feet on the floor throughout.
How : Imagine your
on a clock, with your nose at the
centre. Touch 12'0 clock with the
top of your head, then touch 6 '0
clock with your chin. Continue to
touch opposite pairs of hours in this
order 1-7, 2- 8, 3-9, 4-10, 5-11, 6-12
Repeat 3 times.
5 Neck Glide
How : Gently flatten the curve of
neck against the floor. Feel as
though you are growing taller,
lengthening your neck up and out
rather than jamming your chin into
your chest. Repeat 3 times, holding
each 5 seconds.
Tip : Don't push too hard. Become
aware of the proper position of you
6. Shoulder Clock
How : Lie on your side,
knees bent, with a folded
towel under your head.
Imagine your shoulder is
the center of a clock. As
head clock, touch
opposite pairs of hours with
your top shoulder. Repeat,
touching every pair of
hours at least 3 times.
Tip : Keep your head in
the balanced position.
7. Arm and Upper Body Circle
How : Still lying on your side, slowly move your arm in a
circle, keeping your fingers in contact with the floor as
much as possible. Follow the movement with your eyes
and allow your
head and upper body to move along with
your arm. Repeat 5 times clockwise, then anti-clockwise.
Tip : Grasp your upper knee with your lower hand to
stabilize the lumbar spine. Repeat exercises 6 and 7 on
your other side.
posture And Positioning
Why : To stretch your shoulder and
upper back muscles, break the habit
of holding your head forward with
rounded shoulders, and increase
awareness of the balanced position.
You should begin the following
exercises in this balanced position
and maintain good postures
throughout the day.
Starting Position: Standing in a
8. Shoulder and Upper Back Stretch
How : Step I. Reach overheat
and slightly back with both
Tip : Notice how this exercise
helps retrain you for better
Step 1. Palms facing the
ceiling, turn your thumbs
forward, and take a deep
Step 3. Exhale, and lower
your elbows as though you
were putting them in your
back pockets. Keep your
neck in a
balanced position, with
elbows behind the vertical
midline of your body. Hold
for 10 seconds; then return
to starting position. Repeal
9. Neck Rotation with Weight Shift
Why ; To increase
flexibility of your
and upper back so less
stress is put on your body
during daily activities.
This will help you to be
less tired and be more
productive at work and
Sitting on a stool or low
back chair, in a balanced
How : Step I, Shift your
weight from one hip to
the other as you turn
head to look behind
the opposite shoulder;
hold 3 seconds. Repeat
5 times in each direction.
Tip : Keep your chin
tucked and move within
a painfree field of motion
10. Neck Extensors and Side Benders
Step 2 : Reach your arm
across your body to turn
your head further. Repeat
5 times in each direction.
How : With one forearm resting on your lower back, place the other
palm on the back of your head. Slowly pull your
head forward and down
as far as is comfortable. Hold 5 seconds, then release. Repeat 5 times.
Then do 5 repetitions on the diagonal and then 10 on the side. Switch hands and repeat
the front, diagonal, and side sequence on the other side.
Tip: Move gently.
11. Backward Bend
How : Interlock fingers behind your
support. Slowly bend your head back and look up
at the ceiling. Open and close your mouth to
stretch your jaw, and then slowly come back up.
Repeat 5 times.
Tip : Don't push back hard enough to cause pain.
Tuck your chin before raising your
12. First Rib Flexibility (Mobilization)
How : Anchor one end of a rolled up towel in your left
armpit; bring the towel across your back and over the right
shoulder. Hold the front end of the towel with both hands.
Step. I Tilt your head to the right, pulling the towel gently
to take up any slack. Tip.: Notice how this exercise helps
lessen pressure on nerves and blood vessels, thereby
Step 2; While pulling down on the towel to press your rib
down, slowly tilt your
head to the left. Hold for 2 seconds.
Bring your head back to center. Repeat both steps 5 times,
13. Shoulder Girdle Stretch
How : Step I. Raise your arms from
your sides to a 90 degree angle with the
floor, elbows bent, slowly bring your
forearms together. Release back to
starting position. Repeat 10 times.
Tip : Make sure your upper arms
remain parallel to the floor as you
perform step 1 and 2.
Step 2. If step 1 is easy, proceed to
step 2. Place the palm of one
hand on the elbow of your other
arm and pull it gently across your
body; release. Repeat 1O times
on each side
Why : To strengthen the muscles so
head and neck remain in a
balanced position while you exercise
or perform daily activities.
Starting position: Sitting in a
neutral, balanced position.
How : With palm on your forehead, begin to press
against your head. Gradually press harder, but resist
neck muscles, so your
head stays in the same
place. Hold for 5 seconds, then relax. Repeat 5 times.
Do 5 repetitions on each side, and then repeat 5 times
while pressing from the back.
Tip.: Don't press and resist so hard that you feel pain.
15. Arm Lift
How : While standing in a
balanced position, alternatively
raise and lower your arms in front of
you. Move them in a smooth arc.
Repeat 10 times. (As you get
stronger, you can add light hand
Tip : Be sure to keep head and
16. Head Lifts
How: Lying on your back
with feet on floor and
knees bent, lift and lower
your head 10 times,
keeping your shoulders on
the floor. Lying on each
side, repeat 10 times.
Then. on hands and
knees, tuck your chin and lift your head toward the
ceiling. Bring it back to neutral Repeat 10 times.
Tip: Use your neck's long extensor muscles to lift
17. Reach and Stretch
Step I. On hands and
dlo exercise 5, so you are in a
balanced position. Holding
this position, slowly lift and lower one arm first and then the
Tip : Keep your
directly under your hips.
Step 2 : Return to a balanced standing position. Do one fill
repetition of exercise 8.
Prof. C. J. Thakkar
Hon. Prof. Of Oithopedic
LTMG Medical College,
Miimhfli I lnivM-c;it\/
Dr. Lalit Panchal
Consulting- Spine Surgeon
Sujata, S. V. Road, Bandra (w),
Mumbai400050Ph 642?82fi R4?1fi1