Chin tuck
Sit tall. Draw your chin straight back, making a double chin. Do not tip your head down. Hold, then release.
- 10 times
- 3 times a day
Should feel: A gentle stretch at the back of the neck Should not feel: Sharp pain, or dizziness
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Neck rotation
Turn your head slowly to one side as far as is comfortable. Hold, then turn the other way.
- 5 each side
- 3 times a day
Should feel: A stretch on the opposite side Should not feel: Pain going down the arm
Upper trapezius stretch
Sit on your hand. Tilt the opposite ear towards your shoulder until you feel a stretch.
- Hold 20 seconds
- 3 each side
Should feel: A stretch down the side of the neck Should not feel: Sharp or shooting pain
Levator scapulae stretch
Turn your head 45 degrees, then look down towards your armpit. Use your hand to guide gently.
- Hold 20 seconds
- 3 each side
Should feel: A stretch behind the shoulder blade Should not feel: Pins and needles
Isometric neck holds
Place your palm on your forehead and press gently — do not let the head move. Repeat at the back and each side.
- Hold 5 seconds
- 5 each direction
Should feel: The muscles working, without movement Should not feel: Any pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.