Neck physiotherapy exercises

Strengthening — Neck

Cervical BridgeCervical bridge, 3 sets, 10 repetitions, hold 2 seconds at the top Cervical bridge with elbow supportCervical bridge with elbow support, 3 sets, 10 repetitions, hold 2 seconds at the top Cervical Extensor Strengthening in Quadruped PositionCervical extensor strengthening in quadruped, 3 sets, 10 repetitions, slow and controlled movement Cervical Extensor Strengthening with Manual ResistanceCervical extensor strengthening, 3 sets, 10 repetitions, manual resistance Cervical Extensor Strengthening with Resistance BandCervical extensor strengthening with resistance band, 3 sets, 10 repetitions, tempo 2-0-2 Cervical Flexor Isometric StrengtheningIsometric strengthening of cervical flexors, 3 sets, hold for 10 seconds, 5 repetitions per set Cervical Isometric Extension with BallCervical isometric extension with ball, 3 sets, 10 presses of 5 seconds Cervical Isometric FlexionCervical isometric flexion, 3 sets, hold 8 seconds, 5 repetitions Cervical Isometric InclinationCervical isometric inclination, 3 sets, hold for 10 seconds on each side Cervical Retraction Against Resistance with Elastic BandCervical retraction against resistance, 3 sets, 10 repetitions, with elastic band Cervical Retraction Isometric ExerciseCervical isometric retraction, 3 sets, 10 repetitions, hold for 5 seconds Cervical Self-ExtensionCervical self-extension, 3 sets, 10 repetitions, hold for 3 seconds each extension Forearm Plank with Cervical RetractionForearm plank with cervical retraction, 3 sets, hold for 20 seconds Isometric Cervical Extensor StrengtheningIsometric strengthening of cervical extensors, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Cervical Rotation StrengtheningIsometric cervical rotation strengthening, 3 sets, 10 seconds per side Isometric neck strengthening with ballIsometric cervical strengthening with ball, 3 sets, 10 seconds of pressure in each direction (forward, backward, left, right) Lateral Cervical Inclination with SwissBallLateral cervical inclination against SwissBall, 3 sets, 10 repetitions each side Lateral cervical isometric tiltLateral cervical isometric tilt, 3 sets, hold for 10 seconds on each side Lateral plank with cervical supportLateral plank with cervical support, 3 sets, hold 20 seconds per side Manual Resistance Cervical ExtensionManual resistance cervical extension, 3 sets, 10 repetitions, tempo 2-0-2 Neck Extension with Resistance BandNeck extension with resistance band, 3 sets, 10 repetitions, slow tempo Neck Flexion Against Resistance with Elastic BandNeck flexion against resistance with elastic band, 3 sets, 10 repetitions Neck Flexion-Extension Against SwissBallNeck flexion-extension against SwissBall, 3 sets, 10 repetitions Self-massage cervical with ballSelf-massage cervical with ball, 2 sets, 1 minute per side Self-Resisted Cervical ExtensionSelf-resisted cervical extension, 3 sets, 10 repetitions, hold for 3 seconds Shoulder Bridge for Cervical StrengtheningShoulder bridge, 3 sets, 10 repetitions, hold 2 seconds at the top Strengthening of cervical flexors and extensors with manual resistanceStrengthening of cervical flexors and extensors, 3 sets, 10 repetitions each direction, manual resistance

Mobility — Neck

Active Assisted Cervical Extension MobilizationActive assisted cervical extension mobilization, 3 sets, 8 repetitions Active Cervical Extension MobilizationActive cervical extension mobilization, 3 sets, 10 repetitions, slow and controlled movement Active Cervical Flexion MobilizationActive cervical flexion mobilization, 3 sets, 10 repetitions Active Cervical Flexion/Extension MobilizationActive cervical flexion/extension mobilization, 3 sets, 10 repetitions Active cervical protractionActive cervical protraction, 3 sets, 10 repetitions Active Cervical RetractionActive cervical retraction, 3 sets, 10 repetitions, slow and controlled movement Active Cervical Rotation MobilizationActive cervical rotation mobilization, 3 sets, 10 repetitions per side Active Mobilization of Cervical Flexion and ExtensionActive mobilization of cervical flexion and extension, 3 sets, 10 repetitions Active-Assisted Cervical Flexion MobilizationActive-assisted cervical flexion mobilization, 3 sets, 10 repetitions Active-assisted cervical retractionActive-assisted cervical retraction, 3 sets, 10 repetitions Active-assisted cervical rotation mobilizationActive-assisted cervical rotation mobilization, 3 sets, 8 repetitions per side Cervical Retraction with OverpressureCervical retraction with overpressure, sitting or standing, 3 sets, 8 repetitions, slow movement Cervical SNAGs in ExtensionCervical SNAGs in extension, 3 sets, 8 repetitions Cervical SNAGs in RetractionCervical SNAGs in retraction, 3 sets, 8 repetitions Contralateral Inclination and Rotation Cervical MobilizationContralateral cervical inclination and rotation mobilization, 3 sets, 8 repetitions per side Global Head MobilizationGlobal head mobilization, 3 sets, 8 repetitions in each direction Lateral Cervical MobilizationLateral cervical mobilization, 3 sets, 10 repetitions per side Median nerve gliding in wrist extension with elbow flexedMedian nerve gliding in wrist extension with elbow flexed, 3 sets of 10 repetitions Median nerve neuro-gliding in elbow flexion/extensionMedian nerve neuro-gliding in elbow flexion/extension, 3 sets of 10 repetitions Median nerve neuro-gliding in wrist flexion/extensionMedian nerve neuro-gliding in wrist flexion/extension, 3 sets of 10 repetitions per hand Median nerve neuro-gliding with elbow and wrist flexion/extensionMedian nerve neuro-gliding with elbow and wrist flexion/extension, 3 sets of 10 repetitions Median nerve neuro-gliding with elbow flexion/extension and wrist extensionMedian nerve neuro-gliding: elbow flexion/extension with wrist extension, 3 sets of 10 repetitions Median nerve neurodynamic mobilizationMedian nerve neurodynamic mobilization, 3 sets, 8 repetitions per arm Mobilisation of the cervico-thoracic junctionMobilisation of the cervico-thoracic junction, 3 sets, 8 repetitions Neck Flexion/Extension MobilizationNeck flexion/extension mobilization, 3 sets, 10 repetitions Neck Rolling MobilizationNeck rolling mobilization, 3 sets, 8 slow repetitions Neck Rotation MobilizationNeck rotation mobilization, 3 sets, 10 repetitions per side, slow and controlled movement Neurodynamic MobilizationNeurodynamic sliding mobilization of the median nerve, 3 sets, 10 repetitions per arm Neurodynamic Mobilization "Tensioning" of the Median NerveNeurodynamic mobilization "tensioning" of the median nerve, 3 sets, 8 repetitions per arm, slow and controlled movement Quadruped Combined Cervical MobilizationsQuadruped combined cervical mobilizations, 3 sets, 8 repetitions Radial nerve neurodynamic mobilizationRadial nerve neurodynamic mobilization, 3 sets, 8 repetitions per arm, slow and controlled movement Reverse Cervical Rotation MobilizationReverse cervical rotation mobilization, 3 sets, 8 repetitions per side, slow and controlled movement Seated Cervical RotationSeated Cervical Rotation, 3 sets, 10 repetitions per side SNAGs cervical rotationCervical SNAGs in rotation, 3 sets, 8 repetitions per side Specific Cervical Extension MobilizationSpecific cervical extension mobilization, 3 sets, 8 repetitions, slow and controlled movement Ulnar nerve neurodynamic mobilizationUlnar nerve neurodynamic mobilization, 3 sets, 8 repetitions per arm, slow and controlled movement

Motor control — Neck

Cervical Proprioception with Eye StabilizationCervical proprioception with eye stabilization, 3 sets, 10 repetitions Cervical Proprioception with Quick MovementsCervical proprioception with quick movements, 3 sets, 8 repetitions Cervical stabilization in neutral positionCervical stabilization in neutral position, 3 sets, 10 repetitions, hold 5 seconds Fixation of gaze with head pursuitFixation du regard avec poursuite de la tête, 3 séries, 8 répétitions Neck control with rotationsNeck control with rotations, 3 sets, 8 slow rotations on each side Oculomotor Exercise for Cervical Motor ControlOculomotor exercise, 3 sets, 10 repetitions in each direction Single-leg balance with cervical flexion-extensionSingle-leg balance with cervical flexion-extension, 3 sets, 30 seconds per side

Stretching — Neck

Contract-Relax Cervical Rotation StretchContract-relax cervical rotation stretch, 3 sets, 5 repetitions per side, hold for 5 seconds during contraction then relax Flexion stretch of the upper cervical spineFlexion stretch of the upper cervical spine, 3 sets, hold 20 seconds Lateral Cervical StretchLateral cervical stretch, 3 sets, hold for 20 seconds each side Median nerve stretchMedian nerve stretch, 3 sets, hold for 20 seconds per side Median nerve stretch against a wallMedian nerve stretch against a wall, 3 sets, hold 30 seconds per side Neck Flexion StretchNeck flexion stretch, 3 sets, hold 20 seconds Radial nerve stretchRadial nerve stretch, 3 sets, hold for 30 seconds each side Seated Cervical Self-tractionSeated cervical self-traction, 3 sets, hold for 20 seconds Stretching of the SternocleidomastoidSternocleidomastoid stretch, 3 sets, hold for 20 seconds on each side Ulnar nerve stretchUlnar nerve stretch, 3 sets, hold for 20 seconds on each side Upper Trapezius StretchUpper trapezius stretch, 3 sets, hold for 30 seconds each side

Self-massage — Neck

Self-massage of the occipital lineSelf-massage of the occipital line, 2 minutes, slow and controlled movements

Common conditions — Neck

• Neck pain

Exercises for other body areas

• Shoulder
• Knee
• Back
• Hip
• Ankle and foot
• Core and abs
• Elbow
• Hand and wrist
• Jaw

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.