A straight spine is not a healthy spine, nor should a spine have exaggerated curves. A healthy spine flows softly through mild lordosis and kyphosis curves, meaning forward and backward curves. A healthy cervical spine, or neck, forms a gentle lordosis curve. Sleeping on your stomach, poor posture or trauma can cause an exaggerated curvature of the neck. Activities that cause shallowness in the neck curve include sleeping on your back with too many pillows under your head, sitting with the computer screen too low, poor posture and trauma. The loss or exaggeration of the neck curve results in pain. Fortunately, according to a study titled, "Effect of neck exercise on sitting posture in patients with chronic neck pain," posted on the U.S. National Library of Medicine National Institutes of Health Pub Med website, neck exercises can help.
Neck Lateral Flexion
Step 1
Stand upright, looking straight in front of you. Keep your back straight and your gaze forward throughout the exercise.
Step 2
Press your right hand downward as though you are pressing it onto a tabletop.
Step 3
Move your left ear toward your left shoulder point. Stop when you feel a stretch in the right side of your neck. Hold the position for 20 seconds.
Step 4
Move your head back to the neutral, starting position. Repeat Steps 1 through 3, but stretching the left side of your neck.
Neck Forward Flexion
Step 1
Stand upright looking straight in front of you. Press your shoulder blades in toward your back ribs. Keep your back straight throughout the exercise.
Step 2
Tuck your chin into your throat. Look down toward your bellybutton. Keep your shoulder blades pressed in toward your ribs to isolate the stretch at the cervical spine. Hold for 20 seconds.
Step 3
Move your head back to the neutral, starting position.
Step 4
Stand upright looking straight in front of you. Place your fingertips at the base of your skull. Keep your back straight throughout the exercise.
Step 5
Tuck your chin into your throat. Look down toward your bellybutton. Hold for 20 seconds. Do not pull on your neck or put any pressure on your neck.
Neck Shrug
Step 1
Stand upright looking straight in front of you. Keep your back straight and your arms by your sides throughout the exercise.
Step 2
Bring your shoulder tips toward your ears. Hold for one count.
Step 3
Roll your shoulders back and press your shoulder blades in toward your back ribs. Hold for one count.
Step 4
Relax the muscles in your shoulders, returning to your starting position. Repeat the exercise 12 to 20 times.
Neck Glide
Step 1
Stand upright looking straight in front of you. Press your shoulder blades in toward your back ribs. Keep your back straight and your arms by your sides throughout the exercise.
Step 2
Slide your chin forward as far as you can without moving your shoulders or back, not allowing your chin to dip down or point up. Keep your chin parallel to the floor throughout the exercise. Pause for one count.
Step 3
Slide your chin back as far as you can. Pause for one count. Repeat this exercise 12 to 20 times.
Neck Rotations
Step 1
Stand upright looking straight in front of you. Rotate your arms outward and press your shoulder blades in toward your back ribs. Keep your back straight and your arms by your sides throughout the exercise.
Step 2
Move your head toward the right as far as your range of motion permits. Keep your chin parallel to the floor throughout the exercise. Pause for one count.
Step 3
Move your head toward the left as far as your range of motion permits. Pause for one count.
Step 4
Repeat this exercise 12 to 20 times.
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