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