Perform these isometric exercises 2 to 3 times a day to strengthen the neck and provide support, follow with stretches at bottom:

• Resist the following movements by placing your hands in listed positions, holding for count of 5:
• Resist bringing chin to chest, hand on forehead
• Resist looking upward, hand on back of head
• Resist bringing right ear to right shoulder, hand on right side of head
• Resist bring left ear to left shoulder, hand on left side of head

Neck Stretches

Back of Neck Stretch:

• Clasp hands together, bring to shoulder height, turn palms outward
• Push hands away from body
• Look downward
• Count backwards from 20
• Relax

Front of Neck Stretch:

• Clasp hands behind back
• Squeeze shoulder blades together
• Look upward ***If feel dizzy or “fuzzy” at periphery of vision, do not look up!
• Count backwards from 20
• Relax

Side of Neck Stretch:

• Sit on hands to “lock” shoulders down
• Tilt head to one side
• Count backwards from 20
• Relax
• Repeat on other side