Neck pain can have a number of causes. Whether there's trauma to the region, working or doing activities in an unnatural position or from just sleeping on it the wrong way, people with frequent neck pain know the frustration of not having full mobility. Neck pain can come in a variety of packages; acute, which lasts just a few short hours, and chronic, which can take days to go away. If you experience neck pain for more than a week, it is recommended that you see a doctor as it could be a symptom of a more serious condition. Suffering through neck pain doesn't have to be torture, and there are exercises that you can do to alleviate some of the pain and regain mobility in the region.
Neck Flex
The neck flex is the simplest neck exercise there is. The purpose of this exercise is to stretch the back and cervical spine. Sit down so the back is straight. Bring your head forward and bring the chin down to the chest. Do this slowly five times. If you want to increase the effectiveness of the exercise, bring the chin in tight to the neck before starting.
Neck Extension
A neck extension is an exercise where you do the opposite of a neck flex. For the neck extension, remain seated with the posture straight up and down. Slowly, let your head go backwards until you are staring up at the ceiling. Take care not to do this exercise fast or forcefully because it can compromise the position of the small vertebrae in the back.
Head Turn
This exercise is just as it sounds. Maintaining your sitting posture, turn your head 90 degrees to the right (farther if your neck can do it comfortably). Hold it there for five seconds and then bring it back to center so that you are facing forward. Now turn your head the other direction and do the same thing. You'll want to do it five times in both directions.
Side Flex
Remain seated with your posture straight. Let your ear lead your head down to your shoulder. This will help stretch the neck side tendons resulting in increased lateral mobility. A word of caution with the side flex; it can be fairly hard on the neck joints so take your time, don't be forceful and keep the movement slow for effect.
Chin Tuck
This exercise is done pretty much how it sounds. Extend the chin out away from the neck without turning the head up. Because of our tendency to slouch while sitting, this is a common source of neck pain. Now, slowly bring the chin in to the neck. The trick to this exercise is to keep the face on a level vertical plane whether the chin is in or out from the neck.
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