Your neck is an intricate network of muscles, nerves, bones, and ligaments. Long hours hunched over a computer, whiplash, or medical conditions like fibromyalgia and osteoporosis can trigger pain and stiffness in the neck. If you're sore from these or other conditions, corrective exercises may provide relief. The best ones are done with good form, and in a slow, steady motion.
Flexion and Extension
Flexion is a movement where a joint angle decreases; with extension, the angle increases. The flexion-and-extension exercise is done from a seated or a standing position, with your eyes looking forward. Keeping your body still, slowly bend your head forward, then bend it backward, and repeat. Move slowly, and stop at the point of discomfort.
Rotations
Rotations loosen tight neck muscles and improve range of motion. While sitting comfortably in a chair or standing, fix your gaze straight ahead. Keeping your body still, rotate your head to your right side, then left. When doing this, move slowly and only go until you feel discomfort. For a more comfortable variation, lie on your bed and do this exercise with your head resting on a pillow.
Lateral Flexing
Start out sitting in a chair or standing with your eyes looking forward. Keeping your lower body still, tilt your head to the right side as far as possible, raise it back up, and repeat to your left side. Alternate sides in a slow and steady motion. The goal is to move your head as far as possible, but do not try to go too far too soon. Gradually increase the range of motion as your soreness becomes less severe.
Neck Retraction
A neck retraction exercise subtly strengthens the neck muscles. While sitting upright in a chair, place two fingers on your chin and look straight ahead. Keeping your fingers where they are, move your head backwards so there is a two to three inch gap between your chin and fingers. Hold for a full second, move your head back to the starting position, and repeat. Make sure to keep your head straight.
Side Bend
In a regular side bend, you bend laterally at the hips, and work the oblique muscles. For a sore neck, perform this exercise higher up on the body. Standing with your feet shoulder-width apart, place your hands on the sides of your head. Keeping your shoulders in line with your hips, slowly bend from side to side in a controlled motion. When doing this, only bend at the upper back and move your elbows as high up as possible.
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