Neck Home Exercise Program

YOUR HOME PROGRAM

Created by KIRSTEN GAIL SANTOS, PTRP,RPT Apr 24th, 2020
View videos at www.HEP.video
Total 14 Page 1 of 5

CERVICAL FLEXION
Tilt your head downwards, then return back to looking straight
ahead. Video # VV43W76KG

Repeat 10 Times
Complete 1 Set Perform 1 Times a Day

CERVICAL EXTENSION
Tilt your head upwards, then return back to looking straight ahead.
Video # VVDMEAL3A

Repeat 10 Times
Complete 1 Set Perform 1 Times a Day

CERVICAL ROTATION
Turn your head towards the side, then return back to looking
straight ahead. Video # VVF33ZMKF

Repeat 10 Times
Complete 1 Set Perform 1 Times a Day
View videos at www.HEP.video Created by KIRSTEN GAIL SANTOS, PTRP,RPT Page 2 of 5

UPPER TRAP STRETCH - HAND BEHIND BACK AND TOP OF

HEAD
Begin by retracting your head back into a chin tuck position. Next,
place one hand behind your back and gently pull your head
towards the opposite side with the help of your other arm. Video #
VVUDY3AES

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day

LEVATOR SCAPULAE STRETCH - HAND BEHIND BACK AND

TOP OF HEAD
Place your arm on the affected side behind your back and use
your other hand to pull your head downward and towards the
opposite side.

You should be looking towards your opposite pocket of the target

side. Video # VV3UM5RU6

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day

RHOMBOID AND MIDDLE TRAP STRETCH - CLASPED HAND

Interlace your fingers and then draw your hands forwards until a
stretch is felt along your upper back.

NOTE: You can vary the angle of your arms downward to stretch
different muscle fibers along your back. Video # VVMVPQX76

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day
View videos at www.HEP.video Created by KIRSTEN GAIL SANTOS, PTRP,RPT Page 3 of 5

DEEP ANTERIOR NECK FLEXOR STRETCH - HANDS ON

CHEST
Place your hands overlapping on your breast bone. Next, tilt you
head upwards and away from the affected side until a gentle
stretch is felt along the front and side of your neck. Video #
VVE8SAYYT

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day

CERVICAL EXTENSION WITH TOWEL - CURVE OF NECK

Start with a small hand towel wrapped around the curve of your
neck and holding the ends of the towel forward as shown. Next,
extend your neck back over the towel as to look up at the ceiling.
Then, return to starting position.

Your hands should remain still and holding the ends of the towel
the entire time. Video # VVYUB84LJ

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day

CERVICAL EXTENSION WITH TOWEL SUPPORT

Start with a small hand towel wrapped around the base of your
skull and holding the ends of the towel forward as shown. Next,
perform a chin tuck and extend your neck back and upwards as if
you are going to look up at the ceiling. Then, return to starting
position.

Your hands should follow with your head during the movement.
Video # VVPETXPTU

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day
View videos at www.HEP.video Created by KIRSTEN GAIL SANTOS, PTRP,RPT Page 4 of 5

SUBOCCIPITAL STRETCH - 2 FINGERS

Gently draw your chin downward towards your chest as your
fingers assist in adding a stretch to the back of your head. Video #
VVQXB8RZZ

Repeat 3 Times Hold 15 Seconds

Complete 1 Set Perform 1 Times a Day

ISOMETRIC FLEXION
Place your fingers on your forehead and gently push your head
into your fingers.

Repeat 10 Times Hold 10 Seconds

Complete 1 Set Perform 1 Times a Day

ISOMETRIC EXTENSION
Place your fingers on the back of your head and gently draw your
head back into your fingers.

Repeat 10 Times Hold 10 Seconds

Complete 1 Set Perform 1 Times a Day
View videos at www.HEP.video Created by KIRSTEN GAIL SANTOS, PTRP,RPT Page 5 of 5

ISOMETRIC SIDE BEND

Place your fingers on the side of your head and gently tilt your
head to the side and into your fingers.

Repeat 10 Times Hold 10 Seconds

Complete 1 Set Perform 1 Times a Day

ISOMETRIC ROTATION
Place your fingers on your check bone and gently turn your head
into your fingers.

Repeat 10 Times Hold 10 Seconds

Complete 1 Set Perform 1 Times a Day