Sunderland Chiropractic Clinic

Chin Tuck 1.

Tuck your chin down onto your chest. Clasp hands over top of the back of your head. Now resisting the movement with your hands, push your head back up.

Hold for 3 to 5 seconds. Repeat at least 10 times.

Chin Tuck 2.
Same techniques as chin tuck 1 but this time tuck the chin straight back into the throat rather than down onto chest. Push your head back and tuck chin under.

Head Rotation 1.

Turn your head as far around to one side as is comfortable. Put your opposite hand on your "outside" temple and push your head back into your hand. Resist the movement with the hand.

Hold for 3 to 5 seconds. Repeat at least 10 times turning left and right.

Head Rotation 2.
Same technique as head rotation1 but this time put the hand on the same side of head rotation on your "inside" temple.

Lateral Neck Stretch 1.

Drop your ear down to one shoulder. On the same side arm reach over and cup the opposite side ear. Push you head into the hand and resist the movement.

Hold for 3 to 5 seconds. Repeat at least 10 times.

Lateral Neck Stretch 2.
Same techniques as lateral neck stretch1 but this time turn the head so that the nose is toward your armpit. Push the head back against the hand as above.