Strong and flexible neck muscles are important, not just for supporting the head, but also because stress and fatigue can often first manifest themselves in the neck, causing soreness and discomfort. Neck exercises can also help maintain good posture, which can also help keep minimize pain and stiffness in the neck and upper back. Thankfully, many neck exercises can be done at your desk. The important thing to remember, though, is to do all neck exercises slowly and carefully.
Rotation
To improve flexibility, start by tucking your chin in toward your neck and turning your head as far as you can to the left. After you hold that position for five seconds, return to your original position and bend your neck as if trying to touch your left ear to your shoulder. Again, you'll hold that position for five seconds and then repeat both moves on the right side. Because it's easy and low stress, you can do this a few times a day.
Resistance
This one is to improve strength in the neck muscles and requires some concentration. For best results, start by sitting straight up with your eyes straight ahead. Then take your right palm and hold it against the side of your head. A little at a time, increase the effort to bend your neck to the right, but use your hand to keep your head from moving. After five seconds of feeling the resistance in your neck, switch and do the same thing from the left side.
Tilt
Because tension and stress can build up in the neck, particularly if you stare at a computer screen for hours a day, it's a good idea just to tilt your head back until you're looking straight up and then bring your head to its normal upright position. Try doing sets of five to 10 repetitions of that head tilt about three or four times a day to keep your neck flexible and release any tension that might be building up in your neck muscles.
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