Neck Mobility Exercises

According to Ann and Chris Frederick, authors of "Stretch to Win," your neck muscles work with your spine, shoulders, upper chest and back, and connective tissues to move in various directions. Having optimal mobility prevents neck pain and injuries, jaw pain, headaches and shoulder stiffness. If you cannot attain full range of motion when you stretch or move, do not force your neck.

Isolation Stretches

Do these three stretches to alleviate tension in your neck and shoulders, and hold each position for five to ten deep breaths. For each stretch, hang your arms by your sides with your palms facing up. You should do this after your workout.

Stand with your feet shoulder-width apart, and tilt your head to your left side like you are trying to touch your shoulder with your ear. You should feel a stretch radiating down your neck, upper shoulder, arm and thumb. Then tilt your head down so that your nose is pointing to your left armpit. You should feel a stretch at the right nape of your neck. Then tilt your head up to stretch the front right side of your neck. You should feel a stretch down to your collarbone and right shoulder. Repeat the exercise on the opposite side.

Neck Rolls and Turns

This exercise series is similar to the isolation stretches, except that you move your head in repetitive patterns instead of holding a stretch. Turn your palms up as you do the neck turns and rolls. These directions include tilting up and down, tilting side to side, and rotating left and right. For each direction, repeat six to ten times or until you feel looser.

For the neck rolls, tilt your head back turn your head slowly clockwise. Start with smaller rotations before increasing to bigger rotations. Do both directions for six to eight rotations.

Anterior/Posterior Myofascial Stretch

According to the Fredericks, you can also integrate other body parts to increase your neck mobility by stretching your myofascial lines. These lines are made up of connective tissues and nerves that link your muscles and joints together. Your neck is part of several myofascial lines that connect from the front of your neck to your upper, inner thighs, from the nape of your neck down to your calves, and from the side of your neck down to your fingers.

The anterior and posterior myofascial stretch lengthens the tissues in the front and back sides of your body. Stand with you legs hip-width apart, and raise your arms above your head. Lean your torso back as far as you can without losing your balance, and tilt your head back. Then exhale, and reach for your toes. Walk your hands forward on the ground until you are in a push-up position. Hold the position for one deep breath, and walk your hands back to get back to the standing position. Repeat the movement five to six times.