Head and Neck Exercises

17 December 2017

Graham Williamson

Categories: Strengthening the Speaking Voice

Note

All head and neck exercises should be carried out gently. If you experience any pain or discomfort when doing these exercises, stop immediately and consult your speech-language pathologist or physician.

[These exercises are helpful in a number of speech-language therapy interventions, so they have been presented elsewhere on this website (see Head and Neck Exercises and Head and Neck Exercises (PSP). They are reproduced here again, however, to keep relevant materials easily located as part of the Strengthening the Speaking Voice course.]

General instructions

Make sure that you are standing or sitting in a relaxed, mid-line posture, i.e. sitting with the spine straight and not leaning to one side or the other.
NEVER force these exercises. They are to be carried out GENTLY with EASY, SMOOTH MOVEMENTS.
NEVER ‘bounce’ on the muscles repeatedly. Perform the movement smoothly, until you have reached your limit of movement and then STOP.
Perform these exercises SLOWLY. They are not designed to build up strength. Rather, they are designed to INCREASE FLEXIBILITY and REDUCE MUSCLE TENSION.
Only move your head in a HORIZONTAL or VERTICAL PLANE when performing the exercises.
NEVER perform ROTATING MOVEMENTS of the head.

Exercise 1 (side-to-side)

Start with your head facing forward.
Now move your head gently so that your chin moves toward your right shoulder, as if you are looking to the right.
Don’t allow your head to drop – keep it moving in a horizontal plane.
When you have reached your limit, stop and return your head so that you are facing forward again.
Repeat by turning to your left, stopping at your limit, and then returning to face forward.
Repeat this exercise 5 times.

Exercise 2 (up-and-down)

Start with your head facing forward.
Drop your jaw so that your mouth is held open slightly in a relaxed posture.
Moving only in a vertical plane, allow your head to drop gently so that your chin is resting on, or is nearly resting on, your chest. Don’t force your chin onto your chest if it does not reach.
Now gently raise your head so that you are facing forward again.
Continue to move your head upward, putting your head back as far as it will go without forcing or straining.
Now bring your head back down so that you are facing forward again.
Repeat this exercise 5 times.

Exercise 3 (ear-to-shoulder)

Start with your head facing forward.
Now tilt your head gently so that your right ear moves toward your right shoulder – keep looking forward – do not be tempted to twist to the side.
When you have reached your limit, stop and return your head so that your are facing forward again.
Repeat by tilting your left ear toward your left shoulder, stopping at your limit, and then returning to face forward.
Repeat this exercise 5 times.

Exercise 4 (shoulders up-and-down)

Start with your head facing forward.
Gently raise both shoulders together toward your ears.
Now gently push both shoulders downward.
Gently push down through your resting, mid-line position.
Then allow your shoulders to relax and they should both spring back upward slightly as you release the muscle tension.
Repeat this exercise 5 times.

Exercise 5 (rotating one shoulder at a time)

Start with your head facing forward.
Gently rotate the right shoulder forward in small circular movements. Do this 5 times.
Now reverse the movement so that you rotate the right shoulder backward in small circles. Do this 5 times.
Now repeat the forward and backward circular movements with the left shoulder, carrying out each rotation 5 times.
Be careful that as you lift one shoulder you do not slump over to the opposite side. Remember to remain in a relaxed, mid-line posture.

Exercise 6 (rotating both shoulders together)

This exercise is the same as rotating one shoulder at a time (Exercise 5) except that, this time, you rotate both shoulders together.
Make 5 forward rotations, followed by 5 backward rotations.
Some people find this exercise more comfortable if they cross their forearms across their lap. Alternatively, just allow your hands to rest gently on your lap, or allow both arms to hang loosely at your sides.

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