The neck is medically referred to as the cervical spine, and it consists of a total of seven vertebrae and eight pairs of cervical nerves. The normal range of motion for the neck, according to doctors at Loyola University, is 30 degrees rotating side to side, 55 degrees tilting the head backward, 40 degrees laterally, and you should be able to touch the chin to the chest. To improve or maintain the neck's range of motion, neck exercises are the ideal treatment.
Front to Back Tilt
Stretch the extension muscles of the neck by tilting your head back until you are looking straight up; hold for a moment; return your head back to the starting position. Use a slow, controlled motion when doing this neck exercise. You may use this exercise up to three times daily to help stretch out the neck muscles and relieve tension in your neck area; five to 10 repetitions per set is ideal.
Side to Side Tilt
Slowly tilt your head laterally to one side, and hold it for a moment. Return to the starting position. Do not bend your head so far as to touch your shoulder with your ear, as this may cause strain on your neck muscles. Do one side at a time, and do a total of five to 10 repetitions on each side up to three times daily.
Side to Side Rotation
Turn your head to one side as far as you can---almost as if you are trying to look behind you. Hold this posture for a moment, and then return your head to the starting position. Next, do the same movement only to the other side. Do up to 10 repetitions per set on each side. This stretch will help to relieve tension and improve your neck's range of motion.
Side Resistance
In order to improve the range of motion in your neck, as well as to relieve muscle tension, resistance exercises can help to strengthen the neck muscles. Start by holding one hand against the side of your head, and then tilt your head to the side while resisting the movement with your hand. Hold each repetition for a five count, and do a maximum of 10 repetitions per set. Neck resistance exercise can be done up to three times daily.
Front Resistance
This exercise is ideal for strengthening the traps, or the muscles along the base of your neck, without the use of any special fitness equipment. Simply place both hands on your forehead, and try to move your head forward while resisting the movement with your hands. Hold each repetition for a few seconds before returning to the starting position.
Back Resistance
This exercise is the exact opposite movement of the front resistance exercise, and it will help to strengthen the muscles of the upper back and neck area. Place both hands behind your head and try to tilt your head backward while resisting the motion with your hands. Hold each repetition for a few moments before relaxing. Do up to a maximum of 10 repetitions per set.
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