Patient ResourcesNeck Exercises

Neck Exercises

Gentle stretching and strengthening exercises for the cervical spine. Designed to improve range of motion, reduce muscle tension, and support your neck. Always consult Dr. Basques before beginning.

Please Read Before Starting

Neck exercises should be performed gently and slowly. Never force a stretch or push through sharp pain. If you experience dizziness, arm pain, numbness, or worsening symptoms, stop immediately and contact Dr. Basques' office. Patients recovering from cervical surgery should only perform exercises specifically cleared by their surgeon.

Chin Tucks

The single most important cervical exercise. Chin tucks strengthen the deep neck flexor muscles, improve head-on-neck posture, and reduce forward head position — a major contributor to neck pain.

How to Perform

  1. 1Sit or stand tall with your back against a wall or chair. Look straight ahead.
  2. 2Gently draw your chin straight backward as if making a double chin — keep your head level, do not tilt up or down.
  3. 3You should feel a gentle stretch at the base of your skull. Hold for 5 seconds.
  4. 4Relax and return to the starting position. The movement is small — only about an inch.
Perform 10–12 repetitions, 3–4 times per day. Can be done sitting at a desk, in the car at a stoplight, or standing.
Pro tip: Place two fingers on your chin to guide the motion straight back. Avoid letting your head tilt upward — imagine your head gliding on a shelf.

Neck Side Bending

A gentle stretch for the scalene muscles and upper trapezius that run along the sides of the neck. Improves lateral flexibility and relieves tension.

How to Perform

  1. 1Sit or stand with good posture — shoulders relaxed and down, spine tall.
  2. 2Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Do not raise your shoulder to meet your ear.
  3. 3Hold the stretch for 15–20 seconds. You should feel a gentle pull along the left side of your neck.
  4. 4Slowly return to center, pause, then repeat on the left side.
Perform 3–5 holds per side, 2–3 times per day.
Pro tip: For a deeper stretch, gently place your hand on top of your head and apply very light additional pressure. Keep both shoulders relaxed and level throughout.

Neck Rotation

Improves rotational range of motion and stretches the muscles that control head turning — important for driving, checking blind spots, and daily activities.

How to Perform

  1. 1Sit upright with your shoulders relaxed and head centered.
  2. 2Slowly turn your head to the right as far as is comfortable — aim to bring your chin over your shoulder.
  3. 3Hold the end-range position for 5 seconds. Breathe normally.
  4. 4Slowly return to center, pause, then rotate to the left side.
Perform 5–8 rotations per side, 2–3 times per day.
Pro tip: Keep your shoulders facing forward — the rotation should come only from your neck. If you feel pinching or sharp pain, reduce the range of motion.

Shoulder Blade Squeezes

Strengthens the rhomboids and middle trapezius — the muscles between your shoulder blades that support proper posture and reduce strain on the cervical spine.

How to Perform

  1. 1Sit or stand tall with arms at your sides, palms facing forward.
  2. 2Gently squeeze your shoulder blades together and downward — as if trying to tuck them into your back pockets.
  3. 3Hold the squeeze for 5 seconds. Keep your shoulders down, away from your ears.
  4. 4Relax completely. Avoid shrugging or tensing your neck muscles.
Perform 12–15 repetitions, 3–4 times per day. This is an excellent exercise to do during computer breaks.
Pro tip: Place your fingertips lightly on the tops of your shoulders. As you squeeze, your elbows should move slightly backward — this confirms you are using the right muscles.

Isometric Neck Strengthening

Builds strength in all four directions without moving the neck — safe for patients with stenosis or disc issues because the spine stays in a neutral position.

How to Perform

  1. 1Sit upright with good posture. Place your palm against your forehead.
  2. 2Press your forehead gently into your palm while resisting the motion with your hand — your head should not move. Hold for 5 seconds.
  3. 3Repeat with your palm on the back of your head (pressing backward), then each side (pressing sideways).
  4. 4Use only about 25% of your maximum effort — this is about gentle activation, not maximal strength.
Perform 3–5 holds in each direction, 1–2 times per day.
Pro tip: Breathe normally throughout — do not hold your breath during the contraction. If you feel any radiating symptoms into your arms, reduce the intensity or stop.

Have Questions?

Dr. Basques and his team are here to guide you through every step of your spine care journey. Serving Rhode Island, Massachusetts, Connecticut, and all of New England.

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