University of Michigan Health System
http://www.med.umich.edu/1busi/sysorg.htm http://www.med.umich.edu/1libr/1libr.htm http://www.med.umich.edu/1toolbar/visinfo.htm http://www.med.umich.edu/1info/fhp/index.htm

This information is approved and/or reviewed by U-M Health System providers but it is not a tool for self-diagnosis or a substitute for medical treatment. You should speak to your physician or make an appointment to be seen if you have questions or concerns about this information or your medical condition.
En Español | Complete disclaimer
U-M Health SystemThis information is approved and/or reviewed by U-M Health System providers but it is not a tool for self-diagnosis or a substitute for medical treatment. You should speak to your physician or make an appointment to be seen if you have questions or concerns about this information or your medical condition.
UMHS Home
Index Illustration
Thumbnail image of: Neck Spasm Exercises: Illustration

Neck Spasm Rehabilitation Exercises

You may do these exercises right away.

  • Neck flexion

    Right: Turn your head to the right and clasp your hands behind your head. Let the weight of your arms pull your chin to the right side of your chest. Relax. Hold for a count of 15. Do this 3 times.

    Left: Turn your head to the left and clasp your hands behind your head. Let the weight of your arms pull your chin to the left side of your chest. Relax. Hold for a count of 15. Do this 3 times.

  • Chin tucks: Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.
  • Upper trapezius stretch: The upper trapezius muscle connects your shoulder to your head. Sitting in an upright position, put your right arm behind your back and gently grasp the right side of your head with your left hand to help tilt your head toward the left. You will feel a gentle stretch on your right side. Hold for 15 to 30 seconds. Repeat 3 times on each side.
  • Neck rotation

    Right side: Rotate your neck by looking over your right shoulder. Lift your right hand and place your palm on the left side of your chin. Push your chin with your palm toward your right shoulder. Hold for a count of 10. Do this 3 times.

    Left side: Rotate your neck by looking over your left shoulder. Lift your left hand and place your palm on the right side of your chin. Push your chin with your palm toward your left shoulder. Hold for a count of 10. Do this 3 times.

  • Scapular squeezes: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.
  • Thoracic extension: While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.
Written by Pierre Rouzier, M.D., for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2005-01-27
Last reviewed: 2005-01-25
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Sports Medicine Advisor 2005.4 Index
Sports Medicine Advisor 2005.4 Credits
Copyright © 2005 McKesson Corporation and/or one of its subsidiaries. All Rights Reserved.
 External Health Information Links | MedSport | Find a UMHS Doctor