Cervical Range of Motion "ROM" are designed to improve the flexibility, strength, and range of motion of the neck. These exercises are often recommended to help alleviate neck pain, stiffness, and improve overall neck function.
1. Neck Rotations: Start by sitting or standing with your spine straight. Slowly turn your head to the right as far as comfortable, hold for a few seconds, and then return to the center. Repeat on the left side. Perform 5-10 repetitions on each side.
2. Neck Flexion and Extension: Begin by sitting or standing with your spine straight. Gently lower your chin towards your chest, feeling a stretch in the back of your neck. Hold for a few seconds, then slowly lift your head up, looking towards the ceiling. Hold for a few seconds, and then return to the starting position. Perform 5-10 repetitions.
3. Neck Side Bending: Start in a seated or standing position with your spine straight. Slowly tilt your head towards your right shoulder, feeling a stretch on the left side of your neck. Hold for a few seconds, then return to the center and repeat on the left side. Perform 5-10 repetitions on each side.
4. Shoulder Shrugs: Sit or stand with your spine straight and relax your shoulders. Lift both shoulders up towards your ears as high as comfortable, hold for a few seconds, and then release. Perform 10-15 repetitions.
5. Neck Retractions: Begin by sitting or standing with your spine straight. Gently tuck your chin in towards your throat, creating a "double chin" position. Hold for a few seconds, then release. Repeat 10-15 times.
It's important to listen to your body during these exercises. If you experience any pain or discomfort, stop immediately and consult with a healthcare professional.