Overview

In order to produce easy, relaxed voice, there should be no excessive tension in the muscles around the head, neck and shoulders. Head and neck exercises are used to gently increase the flexibility and range of movement of the neck and shoulder muscles. They can be particularly useful in the case of muscle tension dysphonia and to improve posture and carriage of the shoulders for good voice.

NB: These exercises are to be performed gently. If you experience any pain, stop immediately and consult your Speech and Language Therapist or doctor.

Before you start:
  1. 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.
     
  2. NEVER force these exercises. They are to be carried out GENTLY with EASY, SMOOTH MOVEMENTS.
     
  3. NEVER ‘bounce’ on the muscles repeatedly. Perform the movement smoothly, until you have reached your limit of movement and then STOP.
     
  4. Perform these exercises SLOWLY. They are to INCREASE FLEXIBILITY and REDUCE MUSCLE TENSION, not to build up strength.
     
  5. Only move your head in a HORIZONTAL or VERTICAL PLANE when performing the exercises.
     
  6. NEVER perform ROTATING MOVEMENTS of the head.
Exercise 1 (side-to-side)
  • Start with your head facing forwards.
  • Then move your head gently so that your chin moves towards 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 forwards again.
  • Then repeat by turning to your left, stopping at your limit, and then returning to face forwards.
  • Repeat the whole of the above 5 times.

 

                                                                  Head and neck exercise 1

 

Exercise 2 (up-and-down)

  • Start with your head facing forwards.
  • 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.
  • Then gently raise your head so that you are facing forwards again.
  • Now, moving only in a vertical plane; gently put your head back as far as it will go without forcing or straining.
  • Then bring your head back so that you are facing forwards again.
  • Repeat the whole of the above 5 times.

 

Head and neck exercise 2

 

 

 

Exercise 3 (ear-to-shoulder)
  • Start with your head facing forwards.
  • Then tilt your head gently so that your right ear moves towards your right shoulder – keep looking forwards – do not be tempted to twist to the side.
  • When you have reached your limit, stop and return your head so that you are facing forwards again.
  • Then repeat by tilting your left ear towards your left shoulder, stopping at your limit, and then returning to face forwards.
  • Repeat the whole of the above 5 times.

 

Head and neck exercise 3

 

 

 

Exercise 4 (shoulders up-and-down)

  • Start with your head facing forwards.
  • Gently raise both shoulders together towards your ears.
  • Now, begin to push both shoulders downwards.
  • Push down through your resting, mid-line position.
  • Then allow your shoulders to relax and they should both spring back upwards slightly.
  • Repeat this 5 times.

 

 

Head and neck exercise 4

 

 

 

Exercise 5 (rotating one shoulder at a time)

  • Start with your head facing forwards.
  • Gently rotate the right shoulder forwards in small circular movements. Do this 5 times.
  • Now reverse the movement so that you rotate the right shoulder backwards in small circles. Do this 5 times.
  • Now repeat the forwards and backwards 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.

 

Head and neck exercise 5

 

Exercise 6 (rotating both shoulders together)
  • This exercise is exactly the same as rotating one shoulder at a time 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.

Please use the following QR code or website link to access the video that accompanies this leaflet:

QR code

https://youtu.be/T6Wi4Gbn9TE

For further information
Contact details

 

North Cumbria Adult Speech and Language Therapy Department,

Room 1450, Lower Ground Floor, Cumberland Infirmary, Newtown Road, Carlisle, Cumbria, CA2 7HY

Tel: 01228 608332

Email: VoiceSLT@ncic.nhs.uk

 

North Cumbria Adult Speech and Language Therapy Department,

Level 4, West Cumberland Hospital, Homewood Road, Hensingham, Whitehaven, Cumbria, CA28 8JG

Tel: 01900 705082 (referral line)

Email: AdultSpeechTherapy-AllerdaleandCopeland@ncic.nhs.uk

Useful websites

Visit the NCIC Adult Speech and Language Therapy website at https://www.ncic.nhs.uk/services/speech-and-language-therapy

https://www.britishvoiceassociation.org.uk/ has free literature with advice on voice care.

We kindly thank the ENT SLT Team, Newcastle Upon Tyne Hospitals NHS Foundation Trust for permission to reproduce and share this advice sheet and video link.

Disclaimer: This publication is designed for the information of patients. Whilst every effort has been made to ensure accuracy, the information contained may not be comprehensive and patients should not act upon it without seeking professional advice

Confidentiality

‘The Trust’s vision is to keep your information safe in our hands.’ We promise to use your information fairly and legally, and in-line with local and national policies. You have a right to understand how your information is used and you can request a copy of the information we hold about you at any time.

For further information on confidentiality contact the Information Governance Team:

Information.Governance@ncic.nhs.uk | 01228 603961

Feedback

We appreciate and encourage feedback, which helps us to improve our services. If you have any comments, compliments or concerns to make about your care, please contact the Patient, Advice & Liaison Service:

pals@ncic.nhs.uk | 01228 814008 or 01946 523818

If you would like to raise a complaint regarding your care, please contact the Complaints Department:

complaints@ncic.nhs.uk | 01228 936302