The neck rotation exercise is a gentle turn of the head for neck pain. Sitting tall with relaxed shoulders, you slowly look over one shoulder, pause for three seconds, then turn to the other side. You go only as far as feels comfortable and repeat it ten times each way.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the neck rotation?
- Get set: Sit up straight and let your shoulders drop and relax.
- Move: Slowly turn your head to look over your right shoulder, then bring it back and look over your left. Stop where comfort ends.
- Repeat: Pause three seconds at each side. Ten turns to each side.
Why does the neck rotation help neck pain?
A sore neck that is not moved gets stiffer, and a stiff neck hurts more. Turning your head through an easy range keeps the joints gliding while they settle down. It also protects things you do every day without thinking, like checking traffic over your shoulder before you change lanes.
How does it fit with your pain procedures?
If you just had a neck procedure, such as a cervical epidural, a medial branch block or radiofrequency ablation, your physician tells you the day to pick these back up. Relief from a procedure is the window to rebuild the muscles that hold your neck up.
What mistakes should you avoid?
- Whipping the head around quickly or bouncing at the end of the turn.
- Letting your shoulders twist along with your head.
- Pushing into a sharp pain. Stop at the first sense of strain.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Slow turns, a three-second pause at each side.
- Only the head turns; the shoulders stay still.
- Stop at strain, not at pain.
Show us you have it: Turn your head once to each side for your technician and show us where you stop. If any part is unclear, ask, and we will walk through it again at your next visit.
Other neck exercises in the program
- Chin Tuck Exercise for Neck Pain
- Neck Side Bend Stretch for Neck Pain
- Shoulder Blade Squeeze for Neck Pain
Related reading: neck pain we treat, headaches that start in the neck, neck pain that lingers for months.