Neck Motor Control
Lie on your back with your knees bent without a pillow under your head and neck. If this is not comfortable, place a small, folded towel under your head for support. Start by looking up at a point on the ceiling, then, with your eyes, look at a spot on the wall just above your knees. Feel the back of your head slide up the bed as you perform a slow and gentle nod, as if you’re indicating “yes.” While doing the exercise, place your hand gently on the front of your neck to feel the superficial muscles. Make sure they stay soft and relaxed when doing the head nod movement. Stop at the point you sense the muscles are beginning to harden, but keep looking down with your eyes.
Hold the position for ten seconds then relax. Look up to a point on the ceiling to resume the starting position. Repeat 10 times.
Strengthening Neck Retraction (Sitting)
Tuck in your chin after slightly elevating your head toward the ceiling, as if your ears were the pivoting point. Completing this movement should take two to three seconds. Repeat 10 times.
Strengthening Neck Retraction (Supine)
Lying comfortably on your back without any pillow, slide your head upward while keeping your chin tucked in. You should feel a gentle stretch behind your neck. Completing this movement should take 2-3 seconds. Repeat 10 times.
Isometric Strengthening in Flexion (Standing)
Tuck your chin in and place the palm of your hand over your forehead. Without any head movement, gently push your forehead against your hand. Maintain the contraction for 2-3 seconds. Do two series of 10 repetitions daily. Please remember to keep your chin tucked in before each repetition.
Isometric Strengthening in Extension (Standing)
Tuck your chin in and place your hand behind your head. Gently push backward against your hand without any neck movement. Maintain the contraction for 2-3 seconds. Do two series of 10 repetitions daily, and remember to keep your chin tucked in before each repetition.
Retraction Flexion Supine
Lie on your back and tuck your chin in by sliding your head upward. Slightly raise your head towards your sternum while keeping your chin tucked in. Do 2 series of 10 repetitions daily.
Neck Extension Supine
Support the back of your head with one hand while lying on your back at the end of a bed or sofa. While keeping your chin tucked in, move your head backward and return to the neutral position. At all times, don’t let your head movement forward. While making sure the movement is painless, maintain a slight tension in the front muscles of your neck. Completing this movement should take 2-3 seconds. Repeat 10 times.