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Neck Rotation Exercise | Neck Mobility for Older Adults

The neck rotation exercise is a gentle movement that improves flexibility and mobility in the neck.
Performed by slowly turning the head side to side, it helps relieve stiffness, improve posture, and support safe head and shoulder movements for daily activities such as looking around while walking or driving.

How to Do the Neck Rotation Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and your chin level.

  • Slowly turn your head to one side, as if looking over your shoulder.

  • Pause briefly, then return to the centre.

  • Repeat to the other side.

TIPS:

  • Move slowly and gently — avoid jerking or forcing the movement.

  • Keep both shoulders facing forward and relaxed.

  • Breathe steadily and relax into the movement.

  • Stay within a comfortable pain-free range.

MUSCLES WORKED:

  • Neck rotators (sternocleidomastoid, scalenes)

  • Upper trapezius (minor involvement)

  • Small stabilising muscles of the cervical spine

BENEFITS:

  • Improves mobility for daily activities like driving or looking behind you.

  • Relieves stiffness and tension in the neck.

  • Helps counteract postural strain from sitting or looking down.

  • Supports healthy movement of the cervical spine.

BEGINNER VERSION:

  • Rotate only part of the way, stopping at the first point of gentle stretch.

  • Perform smaller, controlled rotations if movement is limited.

PROGRESSION OF EXERCISE:

  • Increase the range of motion gradually as mobility improves.

  • Perform slow continuous rotations side-to-side as a mobility drill.

  • Hold briefly at the end position for 5–10 seconds for a light stretch.