Neck stretching exercises will keep your neck joints flexible throughout the day. Make certain to breathe properly while performing the exercises. Perform the exercises in a gentle manner, states the Mayo Clinic. Do not bounce your neck. Stop the exercises if you experience any pain or discomfort. Doing these exercises throughout the day will increase your comfort level.
Head Tilt
Start stretching your neck muscles by doing head tilts. While either standing or sitting, tilt your head to the right side. While tilting your head, you will be lowering your ear to your right shoulder as far as possible. You will feel the stretch on the left side of your neck. Hold this stretch for 15 to 30 seconds, states the Mayo Clinic. Slowly return your head to the original position. Repeat this exercise five times. Do this exercise again by tilting your head to the left.
Neck Side Turn
Neck side turns will increase your flexibility while also reducing any neck tension. Either stand or sit in a sturdy chair for this stretching exercise, states the National Institute on Aging. Make certain your feet are flat on the floor. Your feet need to be shoulder-width apart. Slowly turn your head to the right. Turn until you feel a slight stretch. Hold this stretch for 10 to 30 seconds. Slowly return your head to the starting position, where you are looking straight ahead. Relax for 10 seconds. Slowly turn your head to the left until you feel a slight stretch. Hold this position for 10 to 30 seconds. Repeat this exercise five times. Slowly return your head to the original position. Repeat this exercise five times to your left side. Make sure you do not tilt or tip your head while doing this exercise. This exercise is also called a neck rotation, states the Mayo Clinic and thephysiotherapysite.co.uk.
Shoulder Shrugs
Shoulder shrugs are stretching exercises that will loosen your shoulder, upper back and neck muscles. While either standing or sitting, slowly lift your shoulders. Bring your shoulders up towards your ears, states the Mayo Clinic. Hold this position for three seconds. Slowly roll your shoulders back and then down. Relax for five seconds. Repeat this exercise five to 10 times.
Neck Retraction
Doing a chicken tuck neck exercise will counteract any bad posture tendencies you may have. Sit upright in a firm chair. Look straight ahead while performing this entire exercise. Extend your chin forward like you are poking your chin forward, states thephysiotherapysite.co.uk. Hold this position for five seconds. You will feel a stretch in the back of your neck. Slowly return your neck to the original position. Relax for five seconds. Pull your chin back towards your chest. At this point, it will look like you have a double chin. Hold this position for five seconds. The neck movements involved in this exercise will remind you of a chicken with the forward and backward neck movements.
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