Neck & Spine Pain Treatment Exercises: These exercises will help stretch your cervical spine. Try doing each stretch, 5 repetitions and hold for 5 seconds before moving on to the next stretch. Good posture starts with your head nice and straight, shoulders level, even and back. Your ears should be perfectly positioned over your shoulders and your shoulders above your hips.
Exercise One: Flexing the Chin down to the Neck
Step One: Bend your neck down as far as you can and hold this for 5 seconds
Exercise Two: Extension – These increase your range of motion
Step One: Lean your head backwards as far as you can. Do not bend it back to the point of being uncomfortable Hold this position for 5 seconds
Step Two: Return to a neutral position
Step Three: Bring your ear to your shoulder, also known as lateral bending. Keep your shoulders low and relaxed and hold this position for 5 seconds
Step Four: Repeat on the opposite side holding for 5 seconds
This next step in exercise two is Rotation. Rotate your neck over your shoulder and hold for 5 seconds.
Step Five: Repeat this over the opposite shoulder holding for 5 seconds.
Exercise Three: Chin Tuck and Retraction
Step One: Tuck your chin and your head back like a turtle. You are not leaning your head back, but tucking it back, and this may feel a bit uncomfortable because you have forward head posture caused by looking down at mobile devices or leaning forward working on your computer. Hold this for 5 seconds.
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