Neck pain is a common ailment. Almost everyone will have some kind of neck pain during the course of their lives. Causes of neck pain can include bad posture, stress or a pulled back muscle. There are several exercises that can help you get back full motion of your neck and alleviate the pain.
Neck Flexion
This basic neck-stretching exercise requires you to slowly bring your chin to your chest and look at the floor. Hold the position for a few seconds, and then slowly return your head to the neutral position. Repeat this exercise five or six times. This exercise helps to stretch your neck at the back of your cervical spine. The area in the back of your neck can become shortened, because it is often kept in a tight position throughout the day. If this happens, natural neck movement might become limited.
Neck Extension
For this exercise, slowly let your head roll back so that you are looking at the ceiling. Hold for a few beats, and then bring your head forward to the neutral position. Be sure to not do this movement fast or forcefully, as it may exacerbate the pain by forcing the small joints in your neck into an extreme position. Also, stop if you feel dizzy, as this could be an indication that the position is squeezing the blood vessels in your neck.
Neck Retraction
The neck retraction helps to counteract the natural tendency you have to push your neck forward because of bad posture. A bad sitting position will force you to move your head forward so you can remain upright. By doing this, you are causing the neck to continually bend. This can shorten neck muscles and cause pain, stiffness and headaches.
For this exercise, sit with your back straight in good posture. Bring your head backward and lower your chin to your neck. Hold for a few seconds and bring your head forward. If done correctly, it should look like the back-and-forth motion a chicken does when walking.
Upper-neck Nodding
This exercise can also help with the pain caused by the pushing forward of the neck because of bad posture. To begin, lay flat on your back, with your head either on the floor or on a pillow. Slowly roll your head to one side and hold it there for a few seconds. Then bring your head back to the center and roll to the other side. At no point should your head leave the floor. You should feel this in your upper-neck area. Be careful not to push this exercise too hard, as you may end up increasing your pain.
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