Geriatric neck exercises are basic neck exercises that help keep your neck muscles strong and flexible. Geriatric neck exercises need to start out gradually at low intensity levels. As you increase your strength and flexibility, slowly build up your time and intensity levels. Check with your doctor before starting any exercise program to prevent injury.
Upper Body Rotation
Keep your neck and spine flexible by doing an upper body rotation, according to sitandbefit.org. Sit upright in a firm chair. Slightly turn your upper body to the left and place your left arm onto the back side of your chair. Reach across your body with your right arm. As you do this, you will be rotating your spine. When you have turned as far as possible, turn your head to the left. Turn your eyes to look as far back as possible. Keep your neck to the left as you turn your eyes to look straight ahead. Look to the right. Return your eyes to the straight ahead position. Slowly return your upper body to your original position. Relax for 30 seconds. Repeat this exercise to your right side. Place your right arm over the back right side of your chair. Repeat this exercise three times.
Neck Alignment
Prevent a stiff neck by doing a neck alignment exercise. Sit upright in a firm chair. Place either your right or left hand onto your chin, according to sitandbefit.org. Gently pull your chin back away from your hand. Pull your chin toward your neck. Make certain to keep your chin parallel to the floor. Keep your head level. Do not tilt it either up or down. When in this position, slowly turn your head to the left. Turn your eyes to look as far back as possible. Slowly return your eyes to the straight ahead position. Slowly return your neck to the original, straight ahead, position. Relax for 30 seconds. Repeat this exercise three times. Do the exercise again to your right.
Neck Rotation
Work on your neck's flexibility by doing neck rotations, according to the National Institute on Aging. Neck turns release any muscle tension you have in your neck. Anchor your body by placing your feet firmly on the surface, whether you are sitting or standing. Place your feet shoulder-width apart. Slowly turn your head to the right. Hold this stretch for 10 seconds. Return your head to the straight ahead position. Relax for 10 seconds. Repeat this exercise five times. Do the exercise again to your left.
Palm Pressing
Geriatric neck exercises need to include strengthening, according to Saint Vincent Health Systems. Do a palm pressing exercise while standing or sitting. Put your head into a comfortable, neutral position where your head is directly over your shoulders. Place the palm of your right hand onto the right side of your head. Slowly press your palm against your head. Do not move your head. Gently press harder. Use your neck muscles to keep your head in the original position. Hold this pressure for five seconds. Release the pressure. Rest for 20 seconds. Repeat this exercise three times with your right side. Then repeat the exercise three more times with your left palm on your left side, your palm on your forehead and then your palm on the backside of your head.
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