This page is awaiting validation. It does not replace a consultation or a programme adapted to your situation.
Before you start
After surgery, recent injury or a specific diagnosis, follow your clinician’s programme. Do not start with warning signs, an unusual headache, new weakness or unexplained dizziness. Neck movements do not automatically treat migraine, neuralgia or a balance disorder.
Choose a stable place without a fall risk. Start seated if helpful, feet on the floor and comfortably supported. Breathe normally and use an easy range. Reaching the end of movement is not necessary for an exercise to be useful.
Understand the picture
Keep movement under your control
Slowly
You can interrupt the movement at any point.
Comfortably
Choose a range without forcing.
Gradually
Adjust to the response during and afterwards.
Three movements with a small starting dose
Begin with one movement and two or three repetitions. For turning and side-bending, going right then left makes one cycle. A comfortable pause of up to two seconds at the end of the small movement is possible, without holding your breath.
The instructions below use mobility movements described by NHS Inform. They remain general: your physiotherapist may change the selection, dose or range. Select useful exercises and download their instructions to discuss at your appointment.
Chapter sources [4]
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Gently turn your head
- Starting position
- Sit with your feet on the floor and relaxed shoulders. Look forwards.
- Movement
- Slowly turn your head to the right within a comfortable range. Pause for up to two seconds if easy, return to the centre, then repeat left. Keep the movement level.
- Starting amount
- Start with 2 to 3 right-left cycles. Pause and observe your response before another short sequence.
- Take care
- Do not pull with your hands, jerk your head or seek a crack. Breathe normally.
- When to stop
- Stop if dizziness, visual changes, new pain or increased arm symptoms appear.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Gently tilt your head sideways
- Starting position
- Sit comfortably, looking forwards with relaxed shoulders.
- Movement
- Move your right ear gently towards your right shoulder without raising the shoulder or turning your head. A small range is enough. Pause up to two seconds if comfortable, return to the centre and change sides.
- Starting amount
- Try 2 to 3 right-left cycles. Increase only when the response during and afterwards remains favourable.
- Take care
- Do not push on your head. A light stretching sensation may occur; there is no need to intensify it.
- When to stop
- Stop for dizziness, unusual pain, electric sensations or new tingling.
1: starting position. 2: an example of the movement, without forcing. Return to the start and follow the written instructions; the drawing simplifies the movement.
Gently lower and raise your gaze
- Starting position
- Sit with your back comfortably supported, looking forwards.
- Movement
- Slowly lower your chin towards your chest through a small range, then return to the starting position. Do not tip your head backwards on the return.
- Starting amount
- Start with 2 to 3 slow repetitions. Quality and tolerance matter more than the number.
- Take care
- Do not force the chin onto the chest or pull with your hands. Keep your shoulders relaxed.
- When to stop
- Stop for an electric sensation into the back or limbs, dizziness, a new headache or marked worsening.
How can you judge the dose?
A little brief discomfort can occur when restarting movement. It should settle quickly and should not leave your symptoms worse overall. Your usual pain should not be worse the following morning because of the session.
If the response is excessive, reduce range, repetitions or frequency and allow more rest. This does not mean ignoring unusual pain. New spreading pain, weakness, numbness or a different headache needs advice.
Chapter sources [4]
When should you stop?
Stop for dizziness, faintness, visual changes, new substantial pain or worsening nerve symptoms. Do not simply repeat harder to check. Seek assessment; call 112 if emergency signs occur.
Pain that stays worse after every attempt means the programme needs adapting. Exercises are not a test of courage and do not replace assessment when symptoms persist or change.
How can you progress?
Small amounts throughout the day are often easier than one long session. If movement becomes easy and well tolerated, add one or two repetitions every few days according to your response. Around ten repetitions is a possible reference, not a compulsory target.
Increase one thing at a time: repetitions, range or frequency. Mobility does not cover every need; a clinician may later suggest strength or endurance work suited to your activities.
Chapter sources [4]
In everyday life
A simple adjustment loop
Try a little
Two or three repetitions to start.
Observe
During, afterwards and the next morning.
Adapt
Maintain, reduce or gradually increase.
Connect exercise with a useful activity
Choose a task you want to regain, such as looking to the side or working more comfortably. Notice whether movement gets easier and the response after the task improves. This helps adjust the programme.
Seek advice if you do not progress, difficulties increase or you need support. Illustrations simplify movement: written instructions and individual professional advice remain the priority.
Your questions
Must I do all three exercises?
No. Start with one suitable, well-tolerated movement if appropriate. Your individual programme may differ from this general selection.
Chapter sources [4]
Do I need pain to make progress?
No. Brief mild discomfort may occur, but lasting deterioration or new symptoms is not a goal. Adapt or stop according to your response.
Chapter sources [4]
Can I do these with a cervical disc herniation?
First ask which movements suit your nerve symptoms and assessment. This page does not replace specific professional instructions.
Chapter sources [3]
Why start with so few repetitions?
A small dose lets you observe the response and avoid increasing too quickly. Progress when movement remains comfortable and symptoms stable.
Chapter sources [4]
Sources and references
- [1] Cambridge University Hospitals — Neck exercises and advice
- [2] NHS Inform — Mechanical neck pain
- [3] NHS Inform — Cervical radiculopathy
- [4] NHS Inform · Exercises for neck problems
- [5] Assurance Maladie — Cervicalgie : que faire et quand consulter ?
- [6] NHS · Stroke symptoms
- [7] CGDIS Luxembourg · 112
- [8] DEGAM / AWMF · S3 Nicht-spezifische Nackenschmerzen (2025)
- [9] NICE CG150 — Headaches in over 12s: recommendations
Text updated on
Medical review: awaiting Hasib Selimovic.