26/06/2025
🧠NECK JOINT EXERCISES
| Dr. Aamir Basheer PT | 7889744047
PHYSIO REAHB PHYSIOTHERAPY & REHABILITATION CLINIC, Near SDH Kralpora, Kupwara
Relieve stiffness and pain with these simple mobility exercises:
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✅ 1. Neck Flexion (Forward Bend)
How: Slowly lower your chin toward your chest.
Reps: Hold for 5 seconds × 10 repetitions
Benefit: Stretches back neck muscles and reduces tension.
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✅ 2. Neck Extension (Backward Tilt)
How: Tilt your head back and look up.
Reps: Hold for 5 seconds × 10 repetitions
Benefit: Improves posture and relieves upper spine compression.
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✅ 3. Neck Rotation (Side Turn)
How: Gently turn your head to look over your shoulder.
Reps: 10 repetitions each side
Benefit: Increases flexibility and range of motion.
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✅ 4. Lateral Flexion (Ear to Shoulder)
How: Tilt your head sideways, bringing the ear toward your shoulder (without raising shoulder).
Reps: Hold for 5 seconds × 10 repetitions
Benefit: Relieves tightness in neck and shoulders.
