Strengthening your neck muscles can help you keep your neck flexible, allowing you to move your head in a full range of motion. Neck exercises can also help you control the muscular tension that can be the result of stress, researchers at the University of Maryland say.
Forward Head Push
This isometric exercise can be performed while standing or sitting. Begin by holding the palms of your hands against your forehead. Push your hands against your forehead while providing resistance with your hands. The website Ortho MD suggests that you count to five slowly while holding the tension in your neck and relax for a count of three. Experts on the website suggest looking at yourself in a mirror while performing this exercise to ensure that you aren't unconsciously moving your head forward. This exercise should be performed five times at the beginning, but you can increase the repetitions as necessary.
Side Resistance
While standing or sitting and looking forward, place one hand against the side of your head and tilt your head toward that side while resisting the motion with the muscles of your hand and arm. Mentally think about touching your ear to your shoulder while resisting the motion with your hand. The University of Maryland recommends holding the tension for a count of five and repeating the exercise for five to 10 repetitions before changing sides. Perform this exercise three times a day.
Lying Head Press
Lie face down on a bed or couch and use a pillow or soft towel to support your forehead. You can use your hands to hold the sides of the pillow. Press your forehead against the support by tightening your neck muscles. Perform five repetitions of this exercise at the start of your program and increase the repetitions as the exercise becomes more comfortable.
Head Rotations
This exercise can be performed while standing or sitting. Slowly turn your head to one side as far as possible. Be careful not to over-rotate your neck, and stop if you feel pain. Hold the rotation for a second before returning to the facing-forward position. Then rotate your head in the opposite direction. The University of Maryland recommends five to 10 repetitions of this exercise be performed three times a day.
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