Exercises for Upper Cervical Patients
These exercises are designed to support and maintain your upper cervical spinal correction. For best results, do them consistently as directed by Dr. Smith.
Important: Skip all exercises on the day you receive an adjustment. Your body continues making corrections for 4–6 hours after your visit, and you don't want to interfere with that natural healing process.
The Exercises
Yes & No Exercise
Gently look up and down as far as is comfortable, using slow, fluid movements. Then slowly look left and right, again as far as is comfortable.
- Reps: 3 repetitions each direction
- Frequency: 3 times per day
Shoulder Rolls
Lift both shoulders straight up, then roll them back. When your shoulders are fully retracted, try to squeeze your shoulder blades together and hold. You should feel this only between your shoulder blades — not in your neck or arms.
- Reps: 3 repetitions
- Hold: 3 seconds each
- Frequency: 3 times per day
Towel Roll
Fold a hand towel into thirds, then roll it up to about a 3-inch diameter. Place it at the base of your neck — right at the large bump where your neck meets your shoulders. Lie on your back with the towel at that point, then move to the edge of your bed and let your head hang gently off the side.
This should feel like a gentle stretch, not discomfort.
- Duration: 3–5 minutes
- Frequency: Once per day
Turtle Exercise
This exercise helps maintain your atlas alignment. If you ever feel like something may have shifted your adjustment, this is the one to reach for.
Place your hands on your sternum for support. Jut your chin forward as far as you can, keeping it parallel to the ground. Then retract your chin back as far as you can.
- Reps: 3 repetitions
- Frequency: As needed
Retraction / Double Chin
This is the second half of the Turtle Exercise, but it serves a different purpose — strengthening the muscles at the back of your neck and counteracting the effects of tech neck (forward head posture).
Pull your chin straight back toward your shoulders and hold.
- Reps: 3 repetitions
- Hold: 10 seconds each
- Frequency: 3 times per day
Genie Exercise
Do this one seated. Cross your arms in front of you like a genie. Turn your head to the left, then rotate your torso as far as you comfortably can and hold. Return to center, then repeat to the right.
- Reps: 3 repetitions each direction
- Hold: 3 seconds each
- Frequency: 3 times per day
Watch Dr. Smith Demonstrate These Exercises
Video demonstrations of all these exercises are available on our website at RogerSmithDC.com under the New Patient Center section.