1. Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
2. Place your hands on the back of your neck and force your head back while providing resistance with your hands.

Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

1. Bring your ear to your shoulder.
2. Let your neck to sit in that position for 5 to 7 secs.
3. Force your ear toward your shoulder.
4. Feel the stretch of your neck muscle on the opposite side.

Same principle as the exercise before…

1. Bring head back as if you are looking toward the ceiling.
2. Feel the stretch in the muscles located on the front part of your neck.

If this exercise causes dizziness,fainting or loss of balance STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

1. Rotate your head toward your (R or L) shoulder and then
2. Nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.

Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

Stand facing the wall and hold the stability ball at forehead height, push forehead forward into the ball.

Lay your back onto the ball, hands behind head or across chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball.

Lie on your back with one knee flexed and foot flat on the floor and the other leg straight in the air. Extend arms flat along body and maintain neutral alignment in the cervical spine.

Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.

Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.

Start with the ball under your stomach roll forward placing your body weight on your hands until stability ball rests under your shins. Your body should be extended in a straight line from the stability ball.

Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.

Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps arms slightly in front of the face to protect the back and shoulders.