People can injure their necks in sporting events, car accidents, household falls or even sleeping awkwardly. Though the neck can be injured rather easily, exercises can help your regain strength, flexibility and range of motion. Before starting any exercise program for your neck, consult your physician to ensure you don't do any further damage.
Posterior Neck Stretch
Sit in a chair with your feet shoulder-width apart. Allow your head to drop forward as far as possible while still feeling comfortable. Take your right hand and put it on the back of your skull. Gently apply pressure until your head position lowers slightly. Hold this position for one or two minutes. You may get further relief doing this in a hot shower.
Neck Rotation
Stand up straight and turn your neck to the right side. Stop when you feel pressure on your neck or the side of the head. Use the fingers on your left hand to push gently on the inside portion of your chin. This allows you to push your chin an inch or two further to the right. Take your fingers off after two seconds. Do this 10 times and then rotate your neck in the other direction and apply the same pressure with your right hand so you can push your neck to the left. Take a one-minute break and repeat the set.
Shoulder Rolls
Stand straight and hold your shoulders as loosely as possible. Draw your shoulders up and then begin a circular motion with your shoulders. Do this slowly and imagine that you're making full and complete circles with your shoulders. Do this 15 times, take a one-minute break and repeat the set.
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