Stiff Neck Exercises

You might not realize how much you use your neck muscles, but they contract every time you move your head. Neck stiffness, therefore, can be debilitating and frustrating. According to the Family Doctor website, muscle spasms often cause neck stiffness, but it can also be caused by more serious conditions, such as rheumatoid arthritis or fibromyalgia. The Mayo Clinic recommends stretching and strengthening exercises to treat neck stiffness. Consult with your doctor if these exercises do not help alleviate your pain.

Lateral Neck Stretch

Pavel Tsatsouline, author of the book "Relax Into Stretch," recommends the lateral neck stretch for the muscles on the sides of your neck, and the trapezius muscles, on your upper back. Sit upright in a chair and grip underneath the seat with your right hand. Lean your body to the left and slowly move your left ear toward your left shoulder. Reach your left hand over your head and place it just above your right ear. Press your hand into your head, but resist with your neck muscles for about five seconds. Release your hand and slowly deepen the neck stretch. Hold for 10 more seconds, then repeat the stretch in the opposite direction.

Headache Buster

Tsatsouline's book also features the "headache buster" stretch. Sit or stand upright, rotate your head to the left, and lower your chin toward your collarbone. Reach over your head with your left arm, and place your hand against the right side of the back of your head. Push your head into your hand, and resist with your hand so no movement occurs. Hold for five seconds, then release your hand and slowly lower your chin farther. Hold for 10 more seconds, then perform the stretch on the opposite side.

Lateral Neck Resistance Exercise

The lateral neck resistance exercise strengthens the muscles that tilt your head from side to side. These are the same muscles you stretched during the lateral neck stretch. Place your left hand above your left ear, and right hand above your right ear. Tilt your head to the right, moving it away from your left hand and providing resistance with your right hand. Return to the starting position, then reverse, moving your left ear toward your left shoulder while providing resistance with your left hand. Continue alternating sides for at least five repetitions per side.

Forward-Backward Neck Resistance Exercise

This exercise works on the muscles that flex your neck forward and extend it backward. Place either hand on your forehead and the other behind your head. Alternately tuck your chin toward your chest while resisting with the hand on your forehead, and extend your neck backward while resisting with the hand on the back of your head. Perform at least five repetitions in each direction.