Before neck exercises: Because of ongoing dizziness after head and neck trauma, obtain clearance from your treating clinician or physical therapist. Until cleared, use only comfortable positioning, gentle breathing, and heat/cold if tolerated. Stop activity if symptoms worsen. This page is a planning aid, not a diagnosis or substitute for medical care.
Exercise checkboxes unlock only after your clinician or PT has cleared neck exercises, especially with recent dizziness.
Tap View diagram & step-by-step instructions under an exercise to see its illustrated guide. The guides are viewable even when exercise checkboxes are locked.
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☀️ Morning — Loosen & Mobilize
20–25 minMoist heat — 10–15 minComfortable warmth over the back of neck and upper shoulders; protect skin with a cloth.
Chin tucks — 5 repsAfter clearance: gently move chin straight backward, hold 2 seconds; no forced motion.
View diagram & step-by-step instructions
Chin tuck — side-view positioning
- Sit upright with shoulders relaxed and eyes looking straight ahead.
- Slide your chin straight backward as though making a gentle double chin.
- Hold 2 seconds, release, and repeat 5 times.
Remember: Do not tip your head backward or force the movement.
Cervical rotations — 3 each wayAfter clearance: turn slowly left and right within an easy range; stop if dizzy.
View diagram & step-by-step instructions
Cervical rotation — top-view direction
- Sit tall and keep your shoulders facing forward.
- Slowly turn your head a small comfortable distance to the left, then return to center.
- Repeat to the right; do 3 turns each way.
Remember: Do not stretch into end range, tilt the head, or continue if dizzy.
Shoulder-blade squeezes — 8 repsAfter clearance: draw shoulder blades gently together without tensing the neck.
View diagram & step-by-step instructions
Shoulder-blade squeeze — back view
- Sit or stand comfortably with arms resting by your sides.
- Gently draw both shoulder blades toward one another without shrugging.
- Release completely; repeat 8 times.
Remember: Keep your jaw and neck relaxed. Avoid hard squeezing.
Relaxed breathing — 2–3 minRelax shoulders and jaw; breathe gently without holding your breath.
🌤️ Afternoon — Movement & Stability
15–25 minHeat or cold — 10–15 minChoose whichever relieves discomfort. Wrap the pack; check skin regularly.
Light cervical isometrics — 3 × 3 seconds per directionAfter specific PT clearance: very gentle pressure against hand, without neck movement. Skip on days that provoke soreness.
View diagram & step-by-step instructions
Cervical isometric — gentle hand resistance
- Sit with your head upright in a neutral position.
- Place your palm on your forehead; gently press your head into your hand without letting it move.
- Hold 3 seconds and release. If your PT has approved other directions, repeat with a hand on each side and at the back of the head.
- Use very light effort and allow rest between repetitions.
Remember: Skip if you feel dizzy, get a headache, or develop increased pain.
Shoulder rolls — 8 repsAfter clearance: move slowly and keep the neck relaxed.
View diagram & step-by-step instructions
Shoulder rolls — gentle circular motion
- Sit upright and let your arms hang comfortably.
- Raise your shoulders slightly, roll them backward, then let them drop.
- Complete 8 slow, small circles without moving your head.
Remember: Keep the movement easy; do not force your shoulders upward.
Breathing or easy walking — 3–5 minWalk only if steady on your feet; otherwise choose supported breathing.
🌙 Evening — Relax & Recover
15–20 minMoist heat — 10–15 minUse comfortable warmth, not high heat; never sleep with a heating pad.
Supported neck rest — 3–5 minRest with your head and neck in a comfortable, neutral position.
Slow breathing — 2–3 minUnclench the jaw, soften shoulders and exhale gently.
💧 As Needed — Additional Relief
Optional comfort care throughout the day; not extra exercise requirements.
Extra heat or cold — 10–15 minOnly if helpful; allow skin to return to normal temperature between applications.
Posture breaksChange position every 30–60 minutes; avoid holding your head in one posture.
Supported rest or easy walkingChoose based on comfort and balance; avoid anything that increases dizziness.
Daily Symptom Log
Track your response and share it with your treating clinician.
Safety: Stop exercises for dizziness, worsening headache, visual changes, new numbness, or increased neck pain. Seek emergency care for sudden severe headache or neck pain, weakness, difficulty speaking, double vision, fainting or significant trouble walking. Strengthening need not be daily if it causes a flare. Avoid forceful stretching, neck cracking and self-directed cervical traction.
Daily schedule: Morning 20–25 min · Afternoon 15–25 min · Evening 15–20 min. Approx. 50–70 minutes, spread across the day. Repeat the framework every day; adapt exercise intensity to symptoms and clinical guidance.