Exercises For Neck Problems

Exercises for Neck Problems

Apr 21, 2010 | By Jessica Pizano

Stress, computers, driving and the modern lifestyle in general wreak havoc on the delicate neck muscles. It is important to stretch tight neck muscles and strengthen supporting muscles to help alleviate neck pain. It is important to check with your doctor prior to introducing any new exercises to make sure that you do not have any serious injuries to your cervical vertebrae.

Upper Trapezius Stretch

Stand up and drop your right ear to your right shoulder. Gently, without pushing on the head, place your right hand on your head. Take your left arm behind your back. Hold for 15 to 20 seconds and repeat on the opposite side.

Levator Scapula Stretch

Stand up and drop your right ear to your right shoulder. Slowly look down toward your right side back pocket. Gently, without pushing on the head, place your right hand on your head. Take your left arm behind your back. Hold for 15 to 20 seconds and repeat on the opposite side.

Sternocleidomastoideus Stretch

Stand up and drop your right ear to your right shoulder. Slowly look up toward the left. Gently, without pushing on the head, place your right hand on your head. Take your left arm behind your back. Hold for 15 to 20 seconds and repeat on the opposite side.

Posterior Neck Stretch

Begin by dropping your chin to your chest. Place both hands gently behind your neck and slowly bring your elbows down toward the chest. Hold for 15 to 20 seconds.

Prone Cobra

Strengthening the rhomboids can often help to alleviate neck pain. To begin, lie on your belly with your arms beside you and your forehead on the floor. Raise your upper body a few inches off of the mat squeezing your gluteal muscles and bringing your arms up so that the thumbs are pointing upward and toward your middle back. In the up position, squeeze your shoulder blades together and hold for a second. Relax back down to the starting position. Start with one to three sets of 10 to 12 repetitions.