Neck Exercises to Avoid

Stretching exercises are often recommended for a sore or stiff neck. "Exercises may improve pain by restoring muscle function, optimizing posture to prevent overload of muscle, and increasing the strength and endurance of your neck muscles," according to a Mayo Clinic article. Several exercises that improve flexibility and strength are very beneficial to muscle and bone health of the neck. However, certain exercises cause more harm than good and should be avoided.

Full Neck Rolls

Full neck rolls are performed by rolling your neck in a circular motion while making your range of motion as large as possible. According to the American College of Sports Medicine, this exercise stretches cervical ligaments, increases cervical disc pressure and may interfere with blood flow, resulting in dizziness. The increased disc pressure could result in nerve damage if neck extension is exaggerated.
A safer alternative exercise to stretch the neck muscles is a lateral neck stretch. To perform this exercise, gently press your head toward your right shoulder until you feel a stretch in the left side of your neck. Hold the stretch for 15 to 20 seconds and then repeat the stretch to the other side.

Plough

The plough is a common yoga exercise. A plough is performed by lying face-up on the floor and extending your legs overhead and backwards behind your head and neck, thereby transferring your body weight over your cervical spine. The intent of this exercise is to stretch the lower back, but it may pose a risk for certain populations. According to the President's Council on Physical Fitness and Sports, the plough should be avoided by individuals with either arthritis or osteoporosis of the spine, or for amenorrheic young women.
A safe alternative to the plough is the double-knee to chest stretch. To perform this stretch, lie on your back and use your hands to gently pull your knees into your chest until you feel a stretch in your lower back.

Loaded Neck Flexion

Exercises that require loaded neck flexion, such as sit-ups or crunches with your hands behind your head can put excessive stress on your neck. According to Young sub Kwon, a registered clinical exercise physiologist of the University of New Mexico, the force you apply to your head while pulling yourself upward to perform the sit-up can sprain cervical ligaments and damage your discs.
A safe alternative is to perform abdominal exercise with your hands placed under your lower back rather than behind your head. Lift only your head and shoulder blades off the floor while keeping your lower back in place.