Exercise is likely one of the last things a person with arthritis wants to do, but according to the Mayo Clinic, exercising is an essential component of treating and living with arthritis. The exercises won't cure the condition, but they can help keep the joints flexible and strengthen and tone the muscles around the affected joints. Range of motion and strengthening exercises will help keep you flexible, while aerobic exercise will help your general feeling of well-being and control over the progression of the disease. Use a hot pad before exercising, and ice the joint when you're done, to prevent damage. Check with your doctor before beginning any exercise program to make sure you won't further damage your joints.
Chin Tilt
This exercise will elongate the neck and stretch the muscles of your jaw, neck and upper-shoulder area. It can be done sitting or standing. Look straight ahead and then pull your your chin straight back, as if you were pushing on the tip of your nose. You should feel this stretch in your neck. Hold for a couple of seconds and then release. Repeat eight reps.
Head Tilt
This exercise will increase flexibility in your neck, according to Holisticonline.com. Sit tall in a chair and slowly twist your head to look to the right, then bring back to center and then to the left. Return to the neutral position and lower the left ear to the left shoulder and then back to center. Then the right ear to the right shoulder. Try not to jut your head or chin out when doing this exercise. At first, you may not have much mobility, but keep working on adding to the stretch.
Isometrics
Try building the strength of your neck by doing isometrics. Place your palms on your forehead and push your head against your palms. Hold the push for five seconds and release. Then take your right hand and place it on your right cheek and try and turn your chin toward that shoulder while pushing against your face with that hand; repeat with the left side. An article at Arc4life.com reports these exercises do not require much motion but will help increase range of motion in a sore neck.
