Many people suffer from neck pain and stiffness, especially if you work at a desk all day. The more stress in your day, the more tension you may experience in your neck. Neck pain can even cause headaches. A daily routine of neck exercises, including stretches, can help alleviate and prevent chronic discomfort.
Manual Side Resistance
Place your left hand on the left side of your head to create resistance for your neck muscles. Try to touch your left ear to your shoulder while resisting with your hand. Hold this position for five seconds, return to the starting position and perform this on your right side. The University of Maryland Environmental Safety Division recommends completing five to 10 repetitions three times per day.
Manual Forward Resistance
To create forward resistance, place both hands on your forehead. Try to move your head forward against the resistance and hold this for a five count. Repeat this five to 10 times, three times per day.
Manual Backward Resistance
Interlock your fingers behind your head to create backward resistance. Without tilting your head up, press into your hands and hold for five seconds. Perform this exercise three times per day, with five to 10 repetitions each time.
Lying Isometric Neck Retraction
The Lying Isometric Neck Retraction is similar to the Manual Backward Resistance exercise, but the resistance is now provided by the floor. Lie on your back on a mat or other moderately soft surface, and bend your legs with your feet flat on the ground. Press your head into the mat and hold. Repeat for five to 10 repetitions. This exercise works the Splenius muscles, which allow for extension, lateral flexion and rotation of the neck.
Scaleni Stretch
The Scaleni Stretch stretches the multiple scalene muscles in your neck that allow it to flex forward, laterally and rotate. Sit up straight, drop your shoulders and tilt your head down, slightly. Bring your left ear down toward your shoulder while keeping them relaxed. Information from the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) recommends holding this position for 20 seconds, resting for 15 seconds and performing it three times on each side.
Sternocleidomastoid Stretch
To perform the Sternocleidomastoid Stretch, sit up straight with your shoulders down. Turn your head all the way to the right, then look up slightly toward the ceiling and hold this position for 20 seconds. The NISMAT recommends performing this three times on each side and resting 15 seconds in between each repetition.
Upper Trapezius Stretch
The Upper Trapezius Stretch helps to instantly relieve tension in your neck and shoulders. Sit up straight with your shoulders relaxed and don't allow your back to curve as you perform the stretch. Bring your chin toward your left collarbone, then turn your head toward the right. You should feel a stretch on the right side of your neck. Hold this position and repeat it on the other side.
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