Neck Extension
- Look upward and gently bring the head backward to extend the neck.
- Keep the shoulders and back stationary.
- Hold the stretch for 5 seconds, then return the head to a neutral position.
Neck Flexion
- Look downward and gently lower the chin toward the chest.
- Move only the head, keeping the shoulders and back stationary.
- Hold the stretch for 5 seconds, then return the head to a neutral position.
Lateral Neck Flexion
- Slowly bring the left ear toward the left shoulder, while the shoulders and the back remain still.
- Hold the stretch for 5 seconds, then return the head to a neutral position.
- Repeat in the opposite direction.
Neck Rotation
- Turn the head to the right as far as it can naturally go without increasing pain.
- Hold the stretch for 5 seconds, then return the head to a neutral position.
- Repeat in the opposite direction.
