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Fitness - FITNESS GUIDANCE : Neck exercices
Neck exercices(11 photos)

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.

exercise
Tilt From Front To Back

  • Tilt your head slowly back, far enough so you can look up.
  • Hold posture for a moment.
  • Return slowly to front position.
  • Do 5-10 repetitions of this exercise 3 times a day.

exercise
Tilt From Side To Side

  • Keep your head straight as you slowly tilt it over to the side.
  • Don't go so far that you touch your ear with your shoulder.
  • Hold posture for a moment.
  • Return your head to center position.
  • Move your head to your opposite shoulder.
  • Do 5-10 repetitions of this exercise three times a day.

exercise
Rotate Head From Side To Side

  • Slowly turn your head as far as you can.
  • Hold posture for a moment.
  • Return your head to the center.
  • Move your head in the opposite direction.
  • Do 5-10 repetitions of this exercise 3 times a day.

exercise
Side Resistance

  • Hold one hand against the side of your head.
  • Use your hand to resist the movement as you try to touch your shoulder with your ear.
  • Hold this posture for a count of 5.
  • Relax and repeat on opposite side.
  • Do 5-10 reps of this exercise 3 times a day.
Hand Resistant Exercises

exercise
Forward Resistance

  • Hold both hands against your forehead.
  • Try to move head forward, but resist the movement with your hands.
  • Hold this posture for a count of 5.
  • Relax.
  • Do 5-10 Repetitions of this exercise 3 times a day.

exercise
Backward Resistance

  • Place both hands behind your head.
  • Try to move head backwards, but resist the movement with your hands. Don't tip chin.
  • Hold this posture for a count of 5.
  • Relax.
  • Do 5-10 reps 3 times a day.

This information is not intended as a substitute for proper health care. If you are being treated for a neck problem, exercise under the direction of your health care provider.

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