Hi Julie

Here are the exercises BUT as I said before, and as others have said, you do need to be extremely careful. These are standard exercises using neck movements that are in normal everyday use. Some I struggle with (cos I don't do them as often as I should) so do take care. Obviously any problems stop immediately!

Heat neck area for 10 minutes before exercising.
Do all exercises whilst sitting down.
Five of each, three times daily.

1. Bend your head forward until you feel a stretch behind your neck, hold for 3 seconds and release slowly.
2. Tilt your head toward one shoulder until you feel the stretch on the opposite side. Hold for 3 seconds and gently release. Repeat on the other side.
3.Turn your head to one side until you feel a stretch. Hold for 3 seconds and slowly return to centre. Repeat to the
other side.

Do them all very very slowly!

Whilst it may not seem much, they do actually work and are good gentle exercises. I was advised NEVER to try to roll the neck 360 degrees; in RA the odontoid peg at the top of the neck can become eroded and subluxate. So whilst it may feel that the neck is being gently mobilised it could be causing unseen damage.

And don't do after the wine!

Lyn x