Neck exercises for joint irritation can help prevent stiffness from developing, making your neck less vulnerable to sudden movements, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Exercises involving strengthening and stretching can help decrease, prevent or eliminate a variety of symptoms. Perform these exercises throughout the day to receive the best results.
Side Neck Bend
Stretch your neck muscles by doing a side neck bend exercise. Do this exercise while either standing or sitting. Gently bend your head over to your right side, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Place your right hand onto your head. Use your hand to gently pull on your head to increase the stretch. Pull until you feel a comfortable stretch. Do not move your shoulders. Hold the stretch for six seconds. Remove your hand. Slowly return your head to the upright, straight-ahead position. Relax for 10 seconds. Repeat this stretching exercise three times. Do the exercise sequence again by bending your head to the left and using your left hand to increase the stretch.
Forward Neck Bend
Stretch your neck muscles to relieve joint irritation by doing a forward neck bend, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Known as neck flexions, this exercise stretches the back of your cervical spine, according to the Physio Therapy Site. While either sitting or standing, gently lower your head toward your chest. Let your head drop forward as much as possible. Lace your fingers together. Lift your arms and place your hands, fingers laced, on the back of your head. Gently apply pressure to the back of your head to increase your chest. Stretch until you feel comfortable. Hold your stretch for six seconds. Remove your hands. Slowly return your head to the original position. Relax for 10 seconds. Repeat this exercise three times.
Chicken Tuck
Chicken tucks help to counteract poor posture and keep your joints properly aligned, according to the Physio Therapy Site. Sit upright in a firm chair. Slowly move your head back as you lower your chin. Go as far back as possible, without causing discomfort. It will look like you have a double chin at this point. Hold this position for five seconds. Slowly return your head to the original, straight ahead position. Relax for 10 seconds. Repeat this exercise five times.
Neck Isometrics
Use isometrics to strengthen your neck muscles. Start these exercises with your neck facing straight head, using good posture. Do a side neck isometric. Place your right hand onto the right side of your head, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Press your head into your hand. Feel the contraction in your neck and arm muscles. Do not move your head. Hold the contraction for 10 seconds. Release the tension. Repeat this exercise three times. Do the exercise again, using your left side. Perform a forward neck isometric exercise. Place your hands on the front of your head. Press your head into your hands. Do not move your head. Hold the contraction for 10 seconds. Release the tension. Relax for 10 seconds. Repeat this exercise three times.
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