How to Perform Neck Rolls for Physical Therapy

After an injury, physical therapy can help you to regain strength while improving range of motion and flexibility. The neck roll is one of many therapies you can employ to speed your recovery from injury. Use this exercise anytime your feel tension building in your neck, shoulders and upper back.

Difficulty: Moderately Easy

Instructions

1. Stand or sit with your spine straight. Gently drop your chin down to your chest. Drop far enough to feel a stretch along the back of the neck, but do not force the movement. If you feel pain or discomfort, you are dropping too far. Hold the stretch for 10 seconds or two long, deep breaths.

2. Begin the roll. Keep your head dropped and roll your jawline along your collar bone, moving your head to the right side. Hold the stretch for two long, deep breaths or 10 seconds. Release the stretch and return to your starting position, holding your chin to your chest.

3. Roll to the left and hold the stretch on the opposite side. Repeat the physical therapy exercise at least three times on each side. As you gain strength and flexibility, finish with quicker neck rolls, holding each position for only half the time. Remember that you can exacerbate your injury if you move too quickly, so keep the motion slow and smooth.

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