
Neck Exercises & Stretches
Deep Breathing
- while standing, or in an otherwise relaxed position
- place one hand on the abdomen and one on the chest
- inhale slowly through the nose
- hold for 4 seconds
- exhale slowly through the mouth
- repeat
Cable Stretch
- while sitting with chin in, stomach in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, imagine a cable pulling the head upward
- hold for 3 seconds and relax
- repeat 3 times
Side Bend: Neck Stretch
- tilt head to one side (ear towards shoulder)
- hold for 15 seconds
- relax
- repeat 3 times on each side
Diagonal Neck Stretch
- turn head slightly and then look down as if looking in your pocket
- hold for 15 seconds
- relax
- repeat 3 times on each side
Shoulder Shrug
- slowly bring shoulders up to the ears and hold for approx 3 seconds
- rotate shoulders back and down
- repeat 10 times
Executive Stretch
- while sitting, lock hands behind head
- bring elbows back as far as possible
- inhale deeply while leaning back and stretching
- hold for 20 seconds
- exhale and relax
- repeat 1 time
Foot Rotation
- while sitting, slowly rotate each foot from the ankle
- rotate 3 times in one direction, then 3 times in the opposite direction
- relax
- repeat 1 time
Hand Shake
- while sitting, drop arms to the side
- shake hands downward gently
- repeat frequently
Hand Massage (Note: Perform very gently!)
- massage the inside and outside of the hand using the thumb and fingers
- repeat frequently (including before beginning work)
Finger Massage (Note: Perform very gently!)
- massage fingers of each hand individually, slowly, and gently
- move toward nail gently
- massage space between fingers
- perform daily
Wrist Stretch
- hold arm straight out in front of you
- pull the hand backwards with the other hand, then pull downward
- hold for 20 seconds
- relax
- repeat 3 times each
Source: National Institutes of Health (www.nih.gov)
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