| The neck consists of a series of interlocking blocks | | | | tilt your head sideways to the right, bringing your ear to |
| (vertebrae), each linked on either side by a facet point, | | | | your shoulder. Return and repeat. |
| and all but the top two separated by a disc. Problems | | | | Gently tilt your head sideways to the left, bringing your |
| can arise with any of these structures: it is possible to | | | | ear to your shoulder. Return and repeat. |
| have a painful, stiff facet joint on one side only or on | | | | NECK STRETCHES |
| both sides, or pain at more than one facet joint on one | | | | Lie on whichever side is more comfortable, with a |
| or both sides, or at one or more facet joints and discs. | | | | pillow under your head. Bend your head down toward |
| Pain may be localized, or it may restrict a number of | | | | your chest. Return and repeat. |
| different movements. Work very gently and cautiously | | | | Tip your head back gently, without letting your chin |
| through the exercises. | | | | point up- i.e. keep your neck straight, don't twist it. |
| When training the neck, it is extremely important to | | | | Return and repeat. |
| follow good form. Carelessness with neck exercises | | | | NODDING |
| can be much worse than with other exercises. Use | | | | UPPER NECK FLEXION |
| smooth controlled motion at all times, don't jerk or | | | | Sitting on a chair, bend both arms to bring your |
| bounce at all. | | | | fingertips behind your ears. Place the tips of your index |
| Warning: None of the positions should be held for more | | | | and middle fingers on the top of your neck and the |
| than 2 to 3 seconds, particularly backward bending | | | | base of your skill respectively, on either side. Place |
| and /or turning. Never practice head circling. | | | | your thumbs on your jaw. |
| NECK TURNS | | | | Keeping your neck still, nod your head down slightly so |
| Lie on your back with a pillow under your head Gently | | | | that the gap between your fingertips widens. Bring |
| turn your head to the right and return. Repeat. | | | | your head up and repeat the movement. This |
| Gently turn your head to the left and return. Repeat. | | | | increases mobility at the top of the neck and its |
| NECK TILTS | | | | junction with the skull. |
| Lie on your back with a pillow under your head. Gently | | | | |