There are many different ways you can sustain a neck injury. You might be the victim of a car accident. You could suffer work-related repetitive strain. You can develop some chronic condition, or undergo surgery. Often, physiotherapy will be necessary to get your neck back in working order. Range-of-motion neck exercises can help this process. If you are uncomfortable or unsure about the state of your neck, consult with your physiotherapist or doctor.
Neck Flexion
Neck flexion is a simple, but effective, physio exercise for the neck. From a face-forward position, bring your head down so your chin is on your chest, and you are looking down at the floor. This exercise stretches the cervical vertebrae. Perform it slowly five times.
Neck Extension
To perform the neck extension exercise, you must move your neck backward slowly, until you are looking at the ceiling. Your shoulders and facial muscles should remain relaxed. If you feel dizzy from this exercise, leave it out of the routine.
Side Flexion
The side flexion exercise stretches the muscles along either side of the neck. Start with your head facing forward, slowly bend to the side, and try to touch your ear to your shoulder. Stay as still as possible when you perform this exercise. Do not your head at all as you bend.
Neck Rotation
Your shoulders must stay still during the neck rotation exercise. Start with your head forward, and turn your head to look sideways, in line with your shoulder. Hold the stretch for a few seconds, then repeat on the other side.Perform this exercise slowly, especially if your neck is injured.
Static Extension
Static extension is a neck-strengthening exercise. Face forward, and place your hand on the back of your head, then gently push your head back while providing resistance with your hand. Push as hard as your neck muscles will allow. Hold the extension for three seconds; perform 10 repetitions.
Static Flexion
Static flexion is a neck-strengthening exercise that works the front part of the neck. Face forward, place your hand on your forehead, and gently press your head against it, providing resistance. Hold for three seconds; perform 10 repetitions.
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