Neck injuries can have various causes, such as car accidents and collisions in sports like football and rugby. These injuries often cause acute and/or chronic neck pain. To alleviate neck pain, the Mayo Clinic recommends a series of neck stretches. Dr. Jon Greenfield of the Center for Orthopedic and Sports Excellence suggests performing isometric neck exercises, which involve applying resistance to your neck muscles without moving your head. You can use these recommendations to design an exercise program to help treat pain associated with neck injuries.
Neck Stretches
The neck stretches recommended by the Mayo Clinic will help prepare your neck muscles for the isometric strength training exercises that follow. Begin by tucking your chin into your chest to stretch the muscles on the back of your neck. Then lift your head and rotate your chin over your left shoulder, followed by your right shoulder. Finally, bring your head back to neutral and stretch each side of your neck by tilting your head to move your left ear toward your left shoulder, followed by your right ear toward your right shoulder. Hold each stretch for 15 to 30 seconds.
Isometric Extension
Isometric extension strengthens the muscles that extend your head backward so you can look upward. To perform the exercise, place your hands on the back of your head and then press your head into your hands, but resist with your hands so your head does not move. Apply resistance for 5 seconds before relaxing.
Isometric Forward Flexion
As its name suggests, isometric forward flexion works the muscles that flex your head forward so you can look downward. To do the exercise, place your hands on your forehead and then press your head into your hands, but resist with your hands so your head does not move. Perform the exercise for 5 seconds and then relax.
Isometric Lateral Flexion
Isometric lateral flexion exercises the neck muscles that move your head from side-to-side (ear to shoulder). To perform the exercise, first place your left hand on your head above your left ear. Then, like the other isometric exercises, press your head into your hand, but resist with your hand. Hold for 5 seconds and then repeat on the opposite side.
Isometric Rotation
Your neck muscles also function to turn your head from side-to-side. Isometric rotation strengthens these muscles. To perform isometric rotation, first place your hand on your left cheek and temple. Then attempt to turn your head so your chin moves over your left shoulder, but resist with your hand so your head does not actually turn. Apply resistance for 5 seconds and then do the exercise on the opposite side.
