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Instructions

  • Lie on a raised surface such as your bed or table
  • Relax your head down
  • Slowly lift your head to a horizontal level from the floor
  • Make sure you keep your chin gently tucked in for the neck to be in a neutral position
  • Complete the repetitions recommended by your physiotherapist

Clock work

  • Lie on a raised surface such as your bed or table
  • Relax your head down
  • Slowly lift your head to a horizontal level from the floor
  • Rotate your nose around the lines of the drawing

Following numbers

  • Slowly lift your head horizontal from the floor in a neutral position
  • Start from the centre of the drawing, follow the line to the edge of the circle
  • Go around clockwise and anti clockwise as per your physiotherapist guidance

Precautions

  • Stop the exercise if feeling neck strain
  • Stop the exercise if feeling dizzy