Neck Press Against Resistance-
--Lie on back with pillow under head to support in neutral position.
--Push head down firmly to straighten and lengthen spine as shown.
--Keep chin tucked and head facing upward.
--Hold for a slow 5 count.
--Relax for a couple of seconds.
--Repeat 10 times or until neck muscles tire.
--Do once in the morning and once in the evening every day—perhaps before getting up and going to bed at night.
Suggestions:
--While doing these exercises tighten and relax muscles smoothly—don’t jerk or apply sudden forces.
--This exercise may become easy after a while. If so, replace pillow(s) with a firm rolled towel. It should fit comfortably behind your upper neck and base of the head supporting your head in a comfortable neutral position.
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