Over the course of time, the neck can end up experiencing pain. This can be the result of joint disruption, bad posture, muscle weakness or muscle tightness. When this takes place, there are medications that can be used as a temporary fix, but there are some exercises that can be more permanent.
Side Head Turn
Sit or stand in a comfortable position. Turn your head to the right. Place your right hand on the left side of your head and your left hand on the back of your head. Try to turn your head to the left while applying light pressure with your hands. Hold for 5 to 10 seconds, then switch sides. Do three or four holds total. This works the sternocleidomastoid muscles that are located on the sides of the neck.
Forward Tilt
Place your hands on the back of your head with your fingers interlaced. Tilt your head forward, and look down toward the ground. Try to move your head back to a straight position by applying light pressure into your hands. Hold for 5 to 10 seconds, relax and do it again three or four times.
Side Titlt
While looking forward, tilt your head to the right as far as you comfortably can by lowering your ear toward your shoulder. Place your right hand on the left side of your head and apply light pressure. Push your head into this pressure, and hold for 5 to 10 seconds. Release and repeat on the other side. Do this three or four times on each side.
Rotations
Lie on your back with your head on a pillow. Look straight up in the air, then rotate your head to the left until your chin is just about in line with your shoulder. Slowly rotate your head all the way back around to the right. Go back and forth 10 to 12 times.
Retraction
From an upright seated position, place your index and middle fingers on your chin. Move your head straight back with your chin horizontal and your nose pointing forward the whole time. Bring it back forward until you touch your fingers, then move it back again. Do 10 to 12 reps.
Bend and Extend
Come on to all fours on the floor. This is called a "quadruped" position. Your hands should be directly under your shoulders and your knees should be directly under your hips. Slowly extend your head up as far as you comfortably can, and hold for 8 to 10 seconds. Slowly lower your head down as far as possible, and hold for 8 to 10 seconds. Do 5 to 10 reps total.
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