Neck and Shoulder Stretches & Exercises
Here are some stretches and exercises that are recommended by our chiropractors that can be used at home and in between your appointments.
396 Cervical – Axial Extension (Chin Tucks)
- Place your pointer finger on your chin
- Guide your head back with your finger, tucking your chin down and towards your neck
Do 2 sets of 3 reps
357 Cervical Flexion Stretch
- Place your hand on top of your head
- Using your hand for assistance, bring your chin down and towards your chest. Hold for 4 seconds.
Do 2 sets of 3 reps.
- Place your left hand on the right side of your head, reaching over the top of your head
- Gently pull your left ear towards your left shoulder
- Hold for 4 seconds
Do 2 sets of 3 reps.
363 Cervical Sidebend Stretch – Right
- Place your right hand on the left side of your head, reaching over the top of your head
- Gently pull your right ear towards your right shoulder
- Hold for 4 seconds
Do 2 sets of 3 reps.
- Place your hands behind your head, interlocking the fingers
- Push your head back against your hands
- Make sure your hands and head do not move.
- Hold for 4 seconds
Do 2 sets of 3 reps
375 Cervical – Flexion – Isometric
- Place your hand on your forehead
- Attempt to bring your chin towards your chest while resisting all motion with your hand
- Hold for 4 seconds
Do 2 sets of 3 reps.
384 Cervical – Sidebend – Left – Isometric
- Place your left hand on the left side of your head
- Attempt to bring your left ear towards your left shoulder while resisting all motion with your left hand
- Hold for 4 seconds
Do 2 sets of 3 reps
- Place your right hand on the right side of your head
- Attempt to bring your right ear towards your right shoulder while resisting all motion with your right hand
- Hold for 4 seconds
Do 2 sets of 3 reps
366 Doorway Stretch – External Rotation – 0 degrees
- Stand in a doorway and place your arms on the outside of the doorway, keeping your elbows at your side
- Slowly lean into the doorway while keeping your arms still
- Feel a stretch in the front of your chest
- Hold for 4 seconds
Do 2 sets of 3 reps
367 Doorway Stretch – External Rotation – 90 degrees
- Stand in a doorway and place your arms on the outside of the doorway with your arms above your head, bent at a 90-degree angle
- Slowly lean into the doorway, keeping your elbows bent
- Feel a stretch in the front of your chest
- Hold for 4 seconds
Do 2 sets of 3 reps
- Bring your left hand across your chest towards your opposite shoulder
- Place your right hand on the back of your left elbow
- Slowly bring your left arm across your chest, using the right hand for assistance.
- Hold for 4 seconds
- Repeat on the right side
Do 2 sets of 3 reps with both arms
- Stand on a level surface with your arms at your side
- Raise your shoulders towards your ears, keeping your arms straight
Do 2 sets of 3 reps
- Tie one end of the resistance band around a doorknob, with the door closed
- Gripping the other end of the resistance band, extend your arms back with the elbows bent
- Squeeze your shoulder blades together while pulling back
Do 2 sets of 3 reps
439 Extension – Standing – Resistance Band
- Tie the middle of the resistance band around a doorknob, with the door closed
- Gripping each end of the resistance band, extend your arms back while squeezing your shoulder blades together and keeping your arms straight
Do 2 sets of 3 reps
391 Shoulder Abduction – Resistance Band
- Step on one end of the resistance band
- Wrap the other end of the resistance band around the hand of the involved arm
- Raise your arm straight out to the side, parallel to the ground
Do 2 sets of 3 reps
396 Shoulder Flexion – Resistance Band
- Step on one end of the resistance band
- Wrap the other end of the resistance band around the hand of your involved arm
- Raise your arm straight up in front, parallel to the ground
Do 2 sets of 3 reps