Neck Exercises: Arm Lift
- VHL HealthSheet #89945_VA
To start, lie on your back, knees bent and feet flat on the floor. Keep your ears, shoulders, and hips aligned, but don’t press your lower back to the floor. Rest your hands on your pelvis. Breathe deeply and relax.
Neck Exercises: Neck Isometrics
- VHL HealthSheet #89949_VA
To start, sit in a chair with your feet flat on the floor. Your weight should be slightly forward so that you’re balanced evenly on your buttocks. Relax your shoulders and keep your head level. Using a chair with arms may help you keep your balance.
Reach and Hold Exercises
- VHL HealthSheet #89933_VA
Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Keep your ears in line with your shoulders.
Shoulder and Upper Back Stretch
- VHL HealthSheet #89935_VA
To start, stand tall with your ears, shoulders, and hips in line. Your feet should be slightly apart, positioned just under your hips. Focus your eyes directly in front of you. Stand in this position for a few seconds before starting your exercise. This helps increase your awareness of proper posture.