1. Just a Pain in the Neck
When your neck aches and feels stiff, extensions and neck stretches will help get you moving again. Neck exercises are usually easy to do. But exercise experts say excessive training can do just the opposite. Get started with easy extensions, and slowly work up to several repetitions. Your neck will thank you. Many neck extensions are simple enough to do at your office desk or even while sitting in traffic in your car.
2. Get Rid of the Stress
People often use their neck as a receptacle for stress. You get upset and worried and unconsciously tighten your muscles, which leads to neck pain. You will need to consciously untighten the muscles. Lie on your bed on your back. Let your head extend over the side. This gets space between your vertebrae and relieves disc and joint pressure. If you have tight muscles in your neck, this can give you some immediate relief. Repeated over time, this extension can lead to a significant reduction of neck pain.
3. Looking Forward
Place the palm of your hand on your forehead. You can use either hand. Look straight ahead, and sit up straight. It's also OK to stand during this extension,but if you do, maintain good posture. Keeping your hand firmly on your forehead, bend your head forward and tuck your chin toward your chest. Hold this position for a few seconds, and then slowly untuck your chin and move your head back into its original position.
4. Bend Over Backward
You can either sit or stand while doing this extension. Place the palm of your hand on the back of your head. Look straight ahead. Now slowly bend your head backward while lifting up your chin. Keep your palm firmly on the back of your head to give resistance. Try to hold this position for a few seconds before slowly returning your head to your original position.
5. To the Right and to the Left
Sit in a chair. Make sure you are sitting upright and looking straight ahead. Turn your head all the way to the left. Then bring it back to the front and relax. Turn it all the way to the right. Bring it back to the front and relax. Now slowly let your head fall backward until you are looking at the ceiling. Remain in that position for a few seconds, and slowly return your head to your original front and center position. If you feel dizzy when doing this extension, stop. Dizziness may mean the blood vessels in your neck are being squeezed too tightly.
