Gulf Coast Pain Management
NECK AND SHOULDER EXERCISES PAGE 1
  

HEAD TURN: Stand or sit erect. Keep back straight. Slowly turn head as far as possible to the right. Hold position to the count of 5. Return to normal position. Repeat this procedure to opposite side. Repeat 5 times.
 

CHIN TUCK AND LIFT: Stand erect. Slowly lower chin trying to touch chest. Hold position to the count of 5. Slowly raise head back, looking up to the ceiling. Do not force or strain during this exercise. Hold position to the count of 5. Return to normal position. Repeat 5 times.
 

LATERAL TILT: Stand or sit erect. Slowly bend head to the side bringing the left ear to the left shoulder. Hold position to the count of 5. Return to normal position and repeat to opposite side. Repeat 5 times.
 

Along with doing these exercises daily, don't forget how important your posture is to the health
of your neck and shoulders. While standing or sitting, do not slouch. Keep your entire back
pressed to the back of your chair. Do not hold your head and chin up and your neck drawn
back. Instead, hold your chin tucked in.
 
While lifting or reaching, always bend your knees and use your leg muscles to lift. Avoid
reaching needlessly. Use a step stool that can safely support your weight to avoid stretches
and strains.
 
While driving, do not slouch. Relieve lower back pressure with a lumbar support pad.