Neck Exercise 1: Hand Press While lying on your back lock your fingers behind your head and press your forearms against the sides of your head. Take a deep breath in, hold it and press your head down into the locked fingers. Repeat five times.
	Neck Exercise 2: Resisted Side Bending Lie on your side with your head resting on a small firm pillow. Your head and neck should be in a straight line. Take a deep breath in, hold it and push down hard on the pillow for seven seconds, then breathe out as you relax. Repeat three times. Repeat on the opposite side if this side is tender. It is important to make sure that you press down on the painful side. This type of exercise can be used for extension (lying face downwards), flexion (lying on back) and rotation (lying on back).
	Neck Exercise 3: Resisted Side Bending Sit upright in a chair, tuck your chin in and keep your head straight. Place your right hand over the top of your head to grasp the head just above the ear. Pull your head down until it first begins to feel uncomfortable. Take a deep breath in - hold it - press firmly against your hand for seven seconds (you will be pushing to the left). Breathe out, relax and then pull your head firmly towards the right. Repeat this three to five times.
	Neck Exercise 4: Resisted Rotation Sit upright in a chair, tuck your chin in and turn it to the left side to the point of discomfort. Then place your right hand on the back of your head and your left on the chin as shown. Take a deep breath in - now try to turn your head to the right but hold it in place by resistance from your hands. As you relax and breathe out, rotate your head firmly but gently towards the left. Repeat three to five times.
	Neck Exercise 5: Neck Flexion Lie on your back on a firm surface such as a floor or bed. Tighten the muscles at the front of your neck and touch your chest with your chin. Hold for five seconds. Relax and return to the starting position. Repeat five times.
	Neck Exercise 6: Neck Rotation Lie on your back as for exercise 5. Turn your head firmly (but not quickly) to the side by turning your chin towards your shoulders. Hold for five seconds and then turn to the opposite side. Repeat five times.
	Neck Exercise 7: The "Bird" Exercise Sit upright, tuck your chin in and then thrust it forwards and backwards in a bird-like manner. Repeat five times.
	Neck Exercise 8: Drawing Circles Sit upright. Rotate your head and neck with a firm steady circular motion (never quickly) drawing circles in the air with your chin, for at least 12 seconds. Note: This exercise must not be done if you have dizziness or rheumatoid arthritis.
	Neck Exercise 9: The Wall Press Adopt the position illustrated: elbow touching the wall; hand pushed firmly against your face; and feet fixed firmly on the floor. Your feet should be further away from the wall than your head so that you are on a slight lean against the wall. Turn your face slightly away; slide your elbow up the wall. Ensure you do this on your painful side. Repeat once. Try this on the other side if you have pain on that side as well.