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Exercises while lying down

Lie down with a soft pillow under your neck, and with your knees bent up.

Exercise 1: The chin nod exercise

  • Gently and slowly nod your head forward as if to say ‘yes’.
  • Feel the muscles at the front of your neck.
  • Stop the nodding action just before you feel the front muscles hardening.
  • Hold the nod position for five seconds and then relax.
  • Gently move your head back to the normal start position.
  • Repeat up to 10 times.

Photograph of a woman lying down and nodding

Exercise 2: Head rotation

  • Gently turn your head from one side to the other.
  • Look where you are going.
  • Progressively aim to turn your head far enough so your chin is in line with your shoulder and you can see the wall in line with your shoulder.
  • Repeat 10 times to each side.

Photographs of a woman lying down, turning her head from side to side

Exercise 3: Shoulder blade exercise

  • This exercise will relax and ease any tension in the muscles on top of your shoulders and it will give you pain relief.
  • Lie on your right side with your arm resting up on two pillows. (See photo a, below.)
  • Roll your left shoulder blade back and across your ribs towards the centre of your back. (See photo b, below.)
  • Hold the position for 10 seconds.
  • Repeat five times.
  • Repeat lying on the left side for the right shoulder blade.

Photographs of a woman lying on her side and rolling her shoulder blade back and across her ribs towards the centre of her back