Neck Exercises For Arthritis

More than 20 percent of all adults in the United States suffer from some form of arthritis, according to the Centers for Disease Control and Prevention. One form of arthritis, known as cervical spondylosis, affects the neck and can cause pain and stiffness leading to a diminished quality of life. But the results of a study published in the January 2008 edition of "Arthritis Care and Research" showed that women who regularly practiced specific neck muscle exercises had significant relief from their symptoms over a long period of time.

Chest and Shoulder Stretch

For an effective chest and shoulder stretch, sit in a chair or stand with straight posture and gently tuck in your chin, staring straight ahead. Raise both of your arms with hands next to your ears. Inhale deeply, then as you exhale, slowly lower your elbows down and behind your back. The University of Michigan Health Center adds that if done properly, you should feel this stretch between your shoulder blades and across the front of your chest.

Dumbell Shrug

Stand on the floor, posture straight, feet shoulder-width apart and with your knees bent slightly. Hold a weight or small bottle of water in each hand with your arms hanging down at your sides, palms facing the body. As you shrug your shoulders, you'll contract the upper trapezius muscle, which extends from the base of your skull down the middle of your back. The Harvard Medical Center recommends using weights that are heavy enough to allow you to do a maximum of eight to 12 repetitions before getting tired.

Head Turns

Head turns sound simple at first, but they can be effective in improving neck mobility. Turn your head slowly to the right, then to the left and repeat, making sure to breathe normally. Next, tuck your chin while staring straight ahead and glide your head gently backward and hold. For an extra stretch, while moving your head to the right, place your right hand against your head and press inward, providing a gentle resistance to the head turn. Repeat the same procedure with the left side and left hand.

Shoulder Lifts

Lie face down on a soft but firm surface, with your arms beside your body. As you continue to look down while keeping your torso and hips pressed to the floor, lift your head and shoulders up as high as you can without pain, hold and repeat.

The "W" Stretch

Sit in a low-backed chair or stand. Hold your palms turned outward away from your body but level with your shoulders, and keep elbows at waist level, making a "W" shape. Make sure your shoulders are relaxed and not hunched. Push your elbows backward so that you feel the shoulder blades pinching together, then hold, relax and repeat. "Arthritis Today" provides the caveat that if you have wrist or hand osteoarthritis, you can modify the exercise by keeping the palms facing inward.