Disclosure: Some of the links, pictures, and/or elements on this page may be affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase or take a qualified action.

Adult torticollis, also referred to as cervical dystonia, or wry neck is a condition that causes your neck muscles to go into spasm and pull your head on one side. This condition is often painful, and triggers twitching, twisting, and other uncomfortable neck posture dilemmas. Thus, with medical evidence, this article will you a list of best exercise that you can adhere to every day amidst having Torticollis as an adult. These exercise are proven to help reduce pain and discomfort, bring your head to return to a neutral position as well as, and more importantly, help you towards your fitness goals.

As a functioning adult with this condition, having exercises that would swiftly work with Torticollis might be challenging for you. You might learn to just give up, after all, because you do not want to add burden to your already challenging life. On the other hand, leading an active lifestyle, and prioritizing our physical health can do us wonders, even if we are battling with health conditions. 

Sensory Trick Training 

The first exercise is a vital one, amidst it is just a mental exercise. Sensory Trick Training helps relax stiff neck muscles. These tricks involve utilizing our senses to signal our muscles to release. In the case of torticollis, many people find that touching their faces in a certain place aids the seized neck muscle release. Studies suggest that this mental stimulation helps our brain to focus on a different input than the seized muscle. The location of the touch is different for every person suffering from this condition. 

Forward Head Pulls 

Forward head full is an exercise stretch that aids in releasing the muscles running up the back and sides of our neck. It is helpful, if your torticollis pulls your head back, or if it pulls it down to the side. To do: 

  • While standing next to a counter, you are to place your right hand on the back of your head. You must hold the edge of the counter using your left hand. 
  • In slow motion, turn your head about 45 degrees to the right, proceed to look down. You should feel a stretch, existing in your neck and shoulders
  • If you’re capable, use your right hand to gently press down on your head, as it will deepen the stretch. This must go for 40 seconds. Then, do it on the other side! 

Opposing Rotations 

If your torticollis greatly involves a twist to one side, this exercise is your best friend, as it will help stretch and strengthen the muscles that oppose your seized muscle. To do:

  • Stand straight and lace your fingers together, put them behind your head. Then, extend your elbows outward
  • Turn your head slowly in the direction of your torticollis. Relax and keep your shoulders and arms still 
  • If you secure a stretch on your neck, hold that position for thirty seconds, then release it back to a neutral position. Repeat this three to five times a day for comfort. 

Sideways Head Pulls 

If your torticollis draws your ear towards your shoulder, this exercise can help those muscles release. To do: 

  • Rest next to a counter so that your torticollis compels you to tilt your head towards it. Hold the counter using your nearest hand. 
  • You are to place your hand on the top of your head. 
  • Tilt your head out from the counter, taking your other ear towards your shoulder. By this point, you should feel a gentle stretch. Utilize the hand on your head to intensify the stretch. Hold this position for about a minute. Also, repeat this three to five times a day. 


Walking 10k steps a day benefits people suffering from torticollis. Walking is gentle enough to help people with torticollis achieve their fitness goal, whether it is to get slimmer or build their heart and lung resiliency. It promotes healthy blood flow to neck muscles, which has been linked to reducing neck pain and symptoms of torticollis. 


This is another great low-impact exercise for people with torticollis. Being in the water adds buoyancy, which means there will be less stress in the spine of that person. Swimming more importantly helps in strengthening and supporting neck muscles. It alleviates stiff neck greatly. 


Those who suffer from Torticollis can also benefit from yoga. It improved pain relief as well as functional improvements to those suffering from our discussed condition, as well as other related neck condition. Through practicing yoga, it can release any tension you’re holding on to your neck and the rest of your body. It alleviates tension, tightness, stiffness, and moreover increases flexibility. Overall, it supports in developing a strength that will then equip you to have a lower risk of neck and cervical spine injuries. 


Pilates has been associated with minimized neck pain. This form of physical activity has its way of strengthening our postural muscles that then promoting better spinal stability.  The head, neck, and shoulder alignment all play a crucial role in allowing the neck and shoulder stabilizing muscles to do their job correctly. Consequently, you will be more aware of your body alignment, which also can help in injury prevention.


Torticollis might be a pain to live in, but relief and betterment are not impossible amidst dealing with this condition. If you or a loved one of yours is suffering from this condition, do motivate them to try our list of exercises that ought to make torticollis better.

Pin It on Pinterest

Share This