Active neck range-of-motion exercises are a simple, gentle and effective method of reducing muscle tension in your neck and upper back and improving your neck flexibility. They should be an important component in your home stretching routine. A study in the journal Clinical Chiropractic suggests that active rehabilitation exercises and self-stretches are particularly important for those suffering from whiplash. According to the website NeckExercises.net, neck range-of-motion exercises are meant to be comfortable and pain-free, and can be performed while seated or lying on your back. You should feel a gentle stretch during these exercises but should never feel pain, numbness or tingling in your arms, or dizziness. If you experience any of these symptoms, discontinue your exercises and seek help from a health care professional.
Flexion and Extension
Begin this exercise by sitting on a chair and keeping your back straight and your head in a neutral position. The website of SynergyClinic.net suggests that you perform your neck range-of-motion stretches while observing yourself in a mirror, "so that visual feedback can help you improve your routine." Tuck your chin and slowly bend your neck forward until your chin is touching your chest and you feel a gentle stretch in the back of your neck. If your range of motion is limited and you're unable to touch your chin to your chest, bend your neck forward until you feel a stretch in the back of your neck. Hold your stretch for five seconds before slowly tilting your head backward. Lean forward, gently push out your chest and hold your shoulders back so that you feel a stretch throughout your chest. Hold your stretch for three seconds before returning to your neutral or starting position. Perform three repetitions of this exercise three times per day. A repetition involves the completion of one round of flexion and extension.
Lateral Flexion (Side Bending)
Slowly bring your right ear toward your right shoulder while keeping your head from turning to the left or the right. Stop the movement when you feel a gentle stretch on the left side of your neck, and hold your stretch for five seconds. To enhance your stretch, use your right arm to reach over your head, then push lightly on your left temple. Return to your neutral or starting position and repeat your stretch on the opposite side. Perform three repetitions of this exercise three times per day. A repetition involves the completion of one right- and left-sided stretch.
Rotation
Slowly rotate or turn your head to the right as far as possible, keeping your head level, until you feel a gentle stretch in the front of your neck. If you're experiencing discomfort at the end range of your movement, reduce your degree of neck rotation until you're no longer feeling the pain or discomfort. Hold your stretch for five seconds before returning to your neutral or starting position, then repeat your stretch on the opposite side. Perform three repetitions of this exercise three times per day. A repetition involves the completion of one right- and left-sided stretch.
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