1. Chin Up, Chin Down
When recovering from a neck injury, it is important that you practice range of motion exercises for the neck, but make sure that you discuss any exercises with your doctor or physical therapist before beginning to determine proper exercises for you. Begin with flexion and extension exercises. Sit in a comfortable position with your spine straight and your shoulders relaxed. Inhale deeply and on the exhale, slowly lower your chin as close to your chest as possible. Hold for 5 to 10 seconds, breathing deeply, and on the inhale, lift to center. Exhale and slowly drop your head back, lifting your chin to the sky, holding for 5 to 10 seconds and lifting to center on an inhale. Repeat the exercise 5 to 20 times, depending on your comfort level.
2. Look Both Ways
Now begin to increase range of motion in the neck through gentle side to side rotation. Keep your chin lifted, spine straight and shoulders relaxed throughout the exercise. Continue breathing deeply and on the exhale slowly turn your head as far to the right as you can without discomfort. Hold for 5 to 10 seconds and then slowly turn all the way to the left on an exhale. Again, repeat the rotation exercises 5 to 20 times on each side, making sure not to do more than you can comfortably.
3. Shoulder Drop
The shoulder drop is one of the best exercises for the neck, whether simply stretching or as part of your range of motion neck exercises. Hold your head center keeping your breath slow and deep, your back tall and your shoulders down. Inhale deeply and on the exhale, gently lower your right ear to your right shoulder, holding for 5 to 10 seconds. Inhale as you lift to center and lower to the left as you exhale. Depending on your comfort level, repeat 5 to 20 times one each side.
4. Keep On Rolling
The neck roll should be performed with slow, controlled movements. If you feel any discomfort, either discontinue the exercise, slow the motion or lift your head a bit. To begin, exhale and drop your chin to your chest. Inhale deeply and on the exhale roll your head to the right, ear to shoulder. Again, inhale, and as you exhale, roll back, holding as you inhale. Exhale, rolling to the left shoulder and then finish the roll by inhaling and exhaling as you roll forward. Reverse the direction each time you come to the center position, performing 5 to 10 rolls.
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