Exercises such as neck rotations and neck stretches will loosen tight neck muscles. Sitting and standing for extensive periods of time can cause the neck muscles to get tight from the strain of supporting the head, but daily stretching exercises can combat tension and neck pain. Neck stretches should be done slowly, and should not cause pain. See your doctor if you have excessive or persistent neck pain.
Chin Tilts
Chin tilts loosen the muscles in the back of your neck. Seated, and with your head pulled back over your shoulders, tilt your chin slowly toward your chest. Do not move your shoulders or allow them to round forward; keep the shoulders pulled back and your spine straight. Hold the stretch for the desired amount of time, then lift your chin back up until it is parallel to the floor.
Neck Rotation
The neck rotation loosens up the neck muscles, particularly stretching the sides of the neck, with the sternocleidomastoid and splenius neck muscles the main targets. You may do this exercise standing or seated, but make sure that your chin is parallel to the floor, your shoulders are pulled back, and your head is not jutting forward. Twist your head to the left and look over your left shoulder. The chin remains parallel to the floor. Rotate all the way to the right and look over the right shoulder. Hold each side for the desired amount of time.
Plow Stretch
For many, the plow stretch looks similar to the yoga plow pose, but it is actually more like the Karnapidasana, or "knee-to-ear pose." The plow stretch begins just like the plow pose (Halasana), except the knees are bent next to the ears. You may squeeze the knees against the ears if you wish, as in Karnapidasana, sometimes known as the ear pressure pose. The plow stretch targets the erector spinae muscles, which run along the back of the neck, next to the spine, and continue all the way down the back. To perform this stretch, begin lying face up on the floor. Lift your hips and legs into the air and fold your legs over your upper body until your toes touch the floor. Place your hands on your hips or lower back, your elbows bent and your upper arms on the floor, to support your back. The neck and shoulders remain touching the ground. Then, bend your knees to touch them to the floor. Hold the stretch for the desired length of time.
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