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Improve Your Neck Rotation

Simple Exercises to Restore Your Neck Range of Motion

If you’ve been struggling to turn your head comfortably—whether it’s checking your blind spot while driving or turning to chat with a friend—your neck rotation may be limited. Fortunately, you can improve this with a few simple exercises designed to safely and effectively increase your neck’s range of motion.

Dr. Corrie walks you through exercises to improve neck rotation, reduce stiffness, and help you regain natural mobility. These can be performed at home with minimal equipment.

What Is Normal Neck Rotation?

A normal neck rotation allows your chin to align with the middle of your collarbone without strain, twisting, or lifting your shoulders. If you’re unable to do this comfortably, these exercises are a great place to start.

1. Assisted Neck Rotation with a Strap or Towel

Use a belt, strap, sheet, or towel to assist your movement:

  • Wrap the strap around your neck.
  • Grab both ends: the hand on the side you’re turning toward (e.g., right) pulls up and across your forehead.
  • The other hand anchors the strap.
  • Begin turning your head in the direction of the pull while gently resisting.
  • Hold for a few seconds, then relax and rotate further.
  • Repeat 5–6 times, gradually increasing your range.

This technique gently encourages your neck muscles to release and adapt to a fuller range.

2. Diagonal Band Pull with Shoulder Stability

This helps maintain a relaxed shoulder while improving neck movement:

  • Use a light resistance band.
  • Hold the band with your arm extended diagonally upward.
  • Without shrugging, turn your head to look toward the raised hand.
  • Return to center and repeat.

Focus on keeping your shoulders down and neck relaxed. This exercise activates stabilizers and encourages safe, coordinated motion.

3. Supported Dumbbell Rotation

To isolate neck motion and remove shoulder compensation:

  • Sit with your elbow supported on a table or bench.
  • Hold a light dumbbell (3–5 lbs) with your palm facing inward.
  • Lower your arm gently, then look in the opposite direction.
  • Return to center.

Avoid shrugging—if you do, the weight may be too heavy. Reduce load to maintain proper form.

4. Wall Rainbow Reach with Head Follow

This dynamic stretch integrates shoulder and neck mobility:

  • Kneel beside a wall with your inside knee down.
  • Place your hand on the wall and trace a large arc (rainbow) overhead.
  • Follow your hand with your eyes and head as you reach.
  • Return to starting position.

This full-body movement encourages smooth, functional head turning.

5. Wall Forehand Press for Controlled Rotation

A weight-bearing variation that avoids excess pushing and pulling:

  • Place the forehand (not the heel of your hand) on the wall.
  • Keep your elbow and shoulder relaxed.
  • Lean lightly into the wall and rotate your head toward your hand.
  • Return to center.

Repeat several times, ensuring your shoulder stays relaxed and doesn’t creep upward.

Final Tips

These exercises are great for restoring neck range of motion, improving posture, and making daily tasks like driving or working at a desk more comfortable. The goal? Turn your head with ease, without strain or overcompensation.

If you experience sharp pain, pinching, or discomfort during any of these movements, stop and consult a physical therapist for a full evaluation. These exercises are meant to relieve stiffness, not aggravate injury.

About Rehab 2 Perform

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