Cervical Rotation

What it does

The upper neck joints do much of the work of turning the head. When they stiffen, reversing the car or checking a blind spot becomes difficult. Gentle, repeated rotation restores range and reduces the protective muscle guarding that builds up with pain.

It is a regular part of rehab plans for cervical spondylosis, torticollis and ankylosing spondylitis, and it features in our neck pain physiotherapy programmes.

How to do it

1. Sit upright with your back supported and shoulders relaxed.
2. Do a small chin tuck first so the head is balanced over the shoulders.
3. Slowly turn your head to the right as far as is comfortable, keeping your chin level.
4. Pause for 2 to 3 seconds, return to the middle, then turn to the left.
5. If one side is tighter, you can add light overpressure with your hand once it moves freely without pain.

How much

10 turns each way, 2 to 3 times a day. Move within a range that feels like a mild stretch, not pain.

Common mistakes

• Tilting the head or dropping the chin while turning.
• Rotating the shoulders and trunk instead of the neck.
• Moving quickly or jerking to the end of range.

Stop and check with us if

• Turning brings on dizziness, blurred vision, difficulty speaking or swallowing.
• Pain or pins and needles travel down an arm.

Frequently asked questions