Health Information and Tools > Patient Care Handouts >  Neck Arthritis: Exercises
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Neck Arthritis: Exercises




How to do the exercises

Neck stretches to the side

Picture of a neck stretch to the side
slide 1 of 5
slide 1 of 5, Neck stretches to the side,
  1. This stretch works best if you keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
  2. Tilt your head toward your shoulder and hold for 15 to 30 seconds. Let the weight of your head stretch your muscles.
  3. Repeat 2 to 4 times toward each shoulder.

Chin tuck

Picture of chin tuck exercise
slide 2 of 5
slide 2 of 5, Chin tuck,
  1. Lie on the floor with a rolled-up towel under your neck. Your head should be touching the floor.
  2. Slowly bring your chin toward your chest.
  3. Hold for a count of 6, and then relax for up to 10 seconds.
  4. Repeat 8 to 12 times.

Active cervical rotation

Picture of neck stretches
slide 3 of 5
slide 3 of 5, Active cervical rotation,
  1. Sit in a firm chair, or stand up straight.
  2. Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
  3. Turn your head to the left and hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times to each side.

Shoulder blade squeeze

Picture of shoulder blade squeeze
slide 4 of 5
slide 4 of 5, Shoulder blade squeeze,
  1. While standing, squeeze your shoulder blades together.
  2. Do not raise your shoulders up as you are squeezing.
  3. Hold for 6 seconds.
  4. Repeat 8 to 12 times.

Shoulder rolls

Picture of shoulder rolls exercise
slide 5 of 5
slide 5 of 5, Shoulder rolls,
  1. Sit comfortably with your feet shoulder-width apart. You can also do this exercise standing up.
  2. Roll your shoulders up, then back, and then down in a smooth, circular motion.
  3. Repeat 2 to 4 times.


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