The University of Iowa Hospitals and Clinics site recommends practicing neck exercises on a daily basis to keep the neck strong and flexible. Remember that maintaining a strong posture also helps your neck stay healthy. If you suffer from tension headaches, then be aware that they may derive from neck tension, according to the University of Maryland. Regular exercises, relaxation techniques, nutritious diet, good sleeping habits and quitting smoking may help you relieve issues that lead to neck pain and tension headaches.
Posture Exercise
Try this neck exercise throughout the day. From a seated or standing position, roll your shoulders down and back. Picture your chin becoming parallel to the floor, so your head is completely above your shoulders. Feel as though your neck is longer. Maintain this posture as often as possible.
Myofascial Neck Release
Use this exercise to stretch your neck's fascia or your body's internal tissue. Alt MD highlights the use of myofascial release of neck fascia for the relief of neck pain. Place your right hand on your lower left neck with your ring finger just above your collarbone. Very gently, pull slightly down on your neck skin as you look toward your right hand. Move your head diagonally to the upper right-hand corner, continuing to pull slightly down. Be careful not to cramp you head back. Breathe deeply as you hold the stretch for three to five breaths. Repeat on the other side.
Neck Strengthener
For a better neck, try strengthening your neck muscles. Start with your head straight over your shoulders in an upright posture. You can sit or stand. Place your left palm on the right side of your head with your fingers pointed down. Press your head gently into your palm until you feel your neck muscles contract. Keep your head from moving. The University of Iowa recommends holding a similar exercise for about five deep inhales and exhales. Repeat on the other side. Also, try this exercise with your hand on your forehead and the back of your head.
Neck Rolls
From an upright posture, seated or standing, allow your right ear to move toward your right shoulder. Do not move your shoulders. Come back to center and let your chin move toward your chest. Come back to center and let your left ear move toward your left shoulder. Move through the exercises in a gentle, slow flow or try holding each direction for three deep breaths.
Seated Spinal Twist
Find a comfortable seated position on the floor or in a chair. Sit up tall and let the shoulders gentle press down so your neck and spine feel long. Place your right hand on the outside of your left thigh. Turn your torso gently toward your left, then look toward your left shoulder. You should feel a stretch along the side muscles on the right side of your neck. Hold for up to five breaths. Return to center and take a full inhale and exhale. Repeat on the opposite side.
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