Gentle Neck Series

 

Recovering from a brain injury is a journey, and often, one of the overlooked areas of rehabilitation is neck health. A happy, healthy neck helps support your head and brain! So, giving your neck a little love with some gentle exercises can really help with movement, ease stiffness, and just make you feel more comfortable overall. 

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Important Note: Before starting any new exercise program, especially after a brain injury, please consult with your doctor or physical therapist. Listen to your body and if you experience any pain, dizziness, or grinding sensations, stop immediately. If there's grinding, simply lessen the range of motion. The goal is smooth, gentle movement.

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One important thing to remember for brain injury recovery is to work within about 80% (or less) of your capacity. This means you should never push yourself to the point of pain or major discomfort. We're not trying to force anything here; instead, we want to gently encourage your muscles to release and relax. Think of it like coaxing your neck into movement, not fighting it. Our goal is to soothe your nervous system, not make it feel on edge.

 

Gentle Neck Series

 

Let's get moving! Do each of these slowly and with control. Aim for about 5-10 times for each one, unless your healthcare pro suggests something different. Remember, keep it at that comfy 80% — no straining!

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1. Chin Tucks (Simple Version)

 

• Sit or stand tall, letting your shoulders totally relax.

• Gently draw your chin straight back, as if you're trying to make a little double chin or pull your head back from a wall behind you. You should feel a gentle lengthening at the back of your neck.

• Keep your eyes looking straight ahead (don't nod down). Hold for a few seconds, then release. This is a foundational move for good neck posture!

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2. "Yes" Nods (Just Like Saying "Yes!")

 

• Start by sitting or standing tall with your shoulders relaxed.

• Slowly nod your head as if you're agreeing with something. Let your chin gently drop towards your chest, then slowly lift your head back to a neutral position, and then ever so slightly tilt your head up, looking toward the ceiling.

• Keep it super smooth and controlled.

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3. "No" Head Turns (Shaking Your Head "No")

 

• From that neutral position, slowly turn your head to look over your right shoulder.

• Hold it just for a moment, then slowly come back to the middle.

• Now, do the same thing, turning your head to look over your left shoulder.

• Keep those shoulders soft and relaxed; no shrugging!

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4. Ear to Shoulder Stretch (With a Few Levels!)

 

This stretch helps to lengthen the side of your neck.

• Basic: Gently tilt your right ear towards your right shoulder. Make sure your left shoulder stays relaxed and down. You should feel a nice, gentle stretch on the left side of your neck. Hold for 15-30 seconds.

• Level Up 1 (Hand on Head): If that feels okay, gently place your right hand on top of your head. Just let the weight of your hand ever-so-slightly deepen the stretch. But please, don't pull your head!

• Level Up 2 (Arm Reaching Out): While your right ear is still tilted to your right shoulder, gently extend your left arm straight out to your side, palm down, like you're reaching far away. This can enhance the stretch.

• Level Up 3 (Arm Behind Back): And if you're feeling good, keep that right ear tilted and place your left arm behind your back, as if you're reaching for your opposite hip. This can further isolate the stretch.

• Now, switch sides and do it all again!

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5. Ear to Shoulder Stretch with a Little Diagonal Look

 

This variation helps hit some slightly different neck muscles.

• Diagonal Look Down: Gently tilt your right ear towards your right shoulder. From that spot, slowly turn your head to look diagonally downwards towards your right armpit. Let your eyes follow the movement all the way down if it feels supportive and doesn't make you dizzy. Hold it there.

• Diagonal Look Up: From that same ear-to-shoulder tilt (right ear to right shoulder), slowly turn your head to look diagonally upwards towards the ceiling on your left side. Again, let your eyes follow the movement all the way up if it feels good and doesn't make you dizzy. Hold.

• You got it! Now, repeat on the other side.

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6. Look Right Shoulder with "Yes" Nods & Look Left Shoulder with "Yes" Nods

 

This combines turning with a little nod.

• Right Shoulder with Yes Nods: Turn your head to look over your right shoulder. From that turned position, do tiny, gentle "yes" nods (chin towards your chest a little, then slightly up).

• Left Shoulder with Yes Nods: Come back to the center, then turn your head to look over your left shoulder. From this rotated spot, do those same tiny, gentle "yes" nods.

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7. Half Circles (Chin to Chest, Side to Side)

 

• Gently drop your chin towards your chest.

• Now, slowly roll your head from one shoulder to the other, making a half-circle with your chin.

• Big heads-up here: Do NOT do a full circle! Our necks aren't built like an owl's, and going backward in a full circle can lead to discomfort or even arthritis over time. Keep the movement to the front half of your neck.

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8. Chin Tuck with Hands on Head (Long Neck Time!)

 

This exercise builds on the basic chin tuck, helping to strengthen deep neck flexors and improve posture.

• Sit or stand up tall. Gently tuck your chin in just a tiny bit, as if you're trying to make a little double chin (this is your basic chin tuck!).

• Place both hands gently on the back of your head, fingers intertwined.

• As you maintain that chin tuck, gently push the back of your head into your hands, while simultaneously feeling your neck lengthen upwards as if a string is pulling your head toward the ceiling. Your hands are just giving gentle resistance; you're aiming for a feeling of elongation, not forceful pushing. Hold for about 5 seconds, then relax.

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​A Few More Helpful Neck-Friendly Moves:

• Scapular Retractions (Shoulder Blade Squeezes): These aren't just for your neck, but strengthening your upper back muscles can give your neck great support. Gently squeeze your shoulder blades together and down, as if you're trying to hold a pencil between them. Hold for a few seconds and release.

• Shoulder Rolls: Just gently roll your shoulders forward in nice, big circles, then reverse and roll them backward. This helps release any tension that often creeps up into your neck.

• Gentle Thoracic (Mid-Back) Extension: If it feels okay, you can gently arch your mid-back a little. You can do this by leaning slightly over the back of a chair or using a foam roller if you have one. This helps your whole spine move better and can take some pressure off your neck.

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Your Neck Throughout the Day: A Little Awareness Goes a Long Way!

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Beyond these exercises, here's a friendly challenge: try to bring a little awareness to the position of your neck throughout your day. Whether you're working on a computer, looking at your phone, reading, or just chilling, our heads tend to creep forward. This puts a lot of strain on your neck!

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So, what's "correct alignment"? Think of it like this:

• Ears over Shoulders: Imagine a straight line from your earlobe down through the middle of your shoulder.

• Shoulders Relaxed: Let them drop away from your ears; no shrugging!

• Chin Gently Tucked: Not forced down, but just slightly drawn back, creating that long feeling at the back of your neck (like you practiced with the chin tucks!).

• Long Neck: Imagine a string gently pulling the crown of your head towards the ceiling.

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Just taking a few moments now and then to check in with your posture can make a huge difference in reducing strain. 

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Remember, consistency is truly your best friend here. Even just a few minutes of these gentle exercises every day, always staying within that comfortable 80% capacity, can make a difference. Always put comfort and safety first, and enjoy feeling that gentle, releasing movement in your neck!