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Head & Neck exercises.

Stretches and exercises for the cervical spine, neck muscles, and jaw to relieve tension, improve mobility, and support posture.

Overview

The neck supports the weight of the head and allows a wide range of motion, making it vulnerable to strain from desk work, phone use, and poor sleeping positions. These exercises target the muscles of the cervical spine, including the upper trapezius, levator scapulae, and deep neck flexors. Regular neck stretching can help reduce tension headaches, improve posture, and restore comfortable range of motion. If you experience sharp pain, numbness, or dizziness during any movement, stop and consult your practitioner.

Videos

Chin Tuck

Neck on edge of bed stretch

Neck Orthotic Exercise

How to Adjust Your Neck Orthotic

TMJ & Jaw Stretch

Panning Exercise

Common questions about head & neck exercises

How often should I do neck stretches?
Most patients start with a short daily routine, often once or twice a day, as guided by their practitioner. Consistency with gentle form usually matters more than high volume.
Can neck exercises help with tension headaches?
Chin tucks and gentle cervical mobility work can reduce muscle tension that contributes to some tension-type headaches. They are not a substitute for assessment if headaches are new, severe, or changing.
When should I stop a neck exercise?
Stop if you feel sharp pain, dizziness, numbness, tingling into the arms, or symptoms that worsen after the session. Contact Merivale Clinic before continuing.

Explore other exercises

Thoracic Spine & Chest

Exercises for the mid-back and chest to improve posture, reduce stiffness, and restore thoracic mobility at home.

Lumbar Spine

Lower back exercises and stretches to strengthen the lumbar region, reduce pain, and support spinal stability.

Core

Core strengthening exercises to support the spine, improve balance, and reduce the risk of back injury during daily activity.

Hips & Glutes

Hip and glute exercises to improve flexibility, reduce tightness, and support lower body mechanics for desk workers and athletes.

Upper Limb

Shoulder, arm, and wrist exercises to relieve tension, improve range of motion, and support upper body function.

Lower Limb

Leg, knee, and ankle exercises to strengthen the lower body, improve balance, and support recovery after strain or overuse.

PNF Stretching

Proprioceptive neuromuscular facilitation stretches that use contraction and relaxation to improve flexibility.

Relaxation

Breathing exercises and gentle stretches to reduce stress, calm the nervous system, and support recovery between clinic visits.

Heat & Ice

Guidance on when and how to use heat and ice therapy to manage pain, swelling, and muscle tension at home safely.

Nerve Flossing

Gentle nerve gliding exercises to relieve tingling, numbness, and nerve-related discomfort in the arms and legs.

Scoliosis

Targeted exercises for scoliosis management to improve posture, balance muscle strength, and reduce discomfort.

Children & Infants

Gentle exercises and movement guidance for children and infants to support healthy development, posture, and comfort.